Daily WOD

Wed, Mar 5 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
250305 METCON250305 POST-WOD SKILL250305 AT-HOME WOD250305 OPTIONAL ACCESSORY250306 STRENGTHWEEK 8

250305 METCON


(Reps, Int, Sc)
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)

Rx2: (12/12 ft)

Rx3: (12/12 in); 1 pull-to-stand

Intended Stimulus:
-6-12 rounds for most; closer to 14 for advanced athletes.
-Box jumps in :20-:40.
-Rope climb in under :40 including rest and transitions
-Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.


1st11+1 RxOlivia M Wed, Mar 5, 2025
2nd10+3 RxEmily S Wed, Mar 5, 2025
3rd7+3 RxDiane Wed, Mar 5, 2025
1st12 RxCaleb Nu Wed, Mar 5, 2025
2nd10 RxThomas C Wed, Mar 5, 2025
3rd9+8 RxJustin U Wed, Mar 5, 2025

Caleb Nu12 Rx
Olivia M11+1 Rx
Emily S10+3 Rx
Thomas C10 Rx
Justin U9+8 Rx
Thomas B8+8 Rx
Chad7+8 Rx
Diane7+3 Rx
Cecy7 Rx
Lindsey C6+8 Rx
Christine6+8 Rx
Tom6+8 Rx
Jessica L6 rounds Rx
Aidan10+3 Int
John R8+8 Int
3 Full Climbs
Kelly P8+7 Int
Maddie8+6 Int
Blake P8+3 Int
Diego8 Int
Dale7+8 Int
Kristen10+6 Sc
20' box
Greg U9+6 Sc
24' box
Mariah9 Sc
16” Box
Alice8+8 Sc
renegade rows for climb
Pam8+8 Sc
renegade rows for climb
Harley8+8 Sc
Susan8 Sc
rc foot work
Emma L7+8 Sc
Aniki7+4 Sc
renegade rows for climb
Jeanne7 Sc
Julie7 Sc
Alicia7 Sc
Alex D7 Sc
20” Box
Veronica6+3 Sc
16” Box, pull to stand + foot work
Jacob L6+2 Sc
2 Pulls, 20” Box
Debra13
step ups and upright rows
Jeremy11+14
50# Renegade Rows
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Emily Sanders


2 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Lyndsie Williams


3 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!