Daily WOD

Tue, Mar 18 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Taylor B
250318 METCON250318 POST-SKILL WOD250318 AT-HOME WOD250318 OPTIONAL STRENGTH250318 OPTIONAL MIDLINEWEEK 10

250318 METCON


(Time, Int, Sc)
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

Rx2: 12/15-cal row; 9 deadlifts (75/115 lb);
6 hang power cleans

Rx3: 10/12-cal row; 8 deadlifts (35/45 lb);
6 hang power cleans

Intended Stimulus:
-8:00-15:00; most athletes in 10:00-13:00.
-Row efforts in :50-1:20.
-Deadlifts in :15-:30 and 1-2 sets.
-Hang power cleans in :20-1:00 and 1-2 sets.
-Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row.
-High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.


1st10:15 RxNidia Tue, Mar 18, 2025
2nd13:43 RxOlivia M Tue, Mar 18, 2025
3rd14:52 RxEmily S Tue, Mar 18, 2025
1st11:05 RxJeremy Tue, Mar 18, 2025
2nd11:58 RxCarson C Tue, Mar 18, 2025
3rd12:48 RxThomas C Tue, Mar 18, 2025

Nidia10:15 Rx
Jeremy11:05 Rx
Bike
Carson C11:58 Rx
Ski
Thomas C12:48 Rx
Ski
Olivia M13:43 Rx
Emily S14:52 Rx
ski
Lindsey C15:08 Rx
Ski
Caleb Nu15:37 Rx
Ski
Chad8:50 Int
Justin U9:05 Int
Jason B9:49 Int
Jeanne10:38 Int
Gabby11:28 Int
Kelly S12:04 Int
Christine12:13 Int
Rx Reps, 75#
Dana F12:16 Int
Liv12:34 Int
Ski
Breanna13:38 Int
Rx Reps, Ski
Katie E13:41 Int
95#, Rx Reps
Tom13:55 Int
Rx Reps
Blake L13:58 Int
Rebecca P13:59 Int
Rx Reps
Kaylin14:26 Int
Thomas B14:50 Int
15 Cal Row, Rx BB Reps @ 115#
Megan M15:22 Int
Rx Reps
Cecy16:10 Int
Rx Reps, 75#
Cindy10:28 Sc
65#
Emma L11:10 Sc
55#, Rx2 Reps
Dustin12:04 Sc
95#, 18 Cal/9 DL/6 HPC
Hope13:25 Sc
Rx Reps, 1 Rd @ 75#, 4 Rds @ 65#
Jen14:27 Sc
Rx Reps, 55#
Steven W15:00 Sc
75
Bob C19:15 Sc
Rx Reps, Bike, 95# BB
Trey W7:20
3 Rounds - had to leave early
Jacob L14:15
3 Rounds
Kori16:11
With Emma #85
Scott P16:20
Rx Reps, 135# DL, 45# HPC
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


3 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

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!

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!