DAILY WOD

Tue, Mar 18 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Taylor B
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250318 METCON250318 POST-SKILL WOD250318 AT-HOME WOD250318 OPTIONAL STRENGTH250318 OPTIONAL MIDLINEWEEK 10

250318 METCON


(Time, Rx2, Rx3)
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 Rx2
Justin U9:05 Rx2
Jason9:49 Rx2
Jeanne10:38 Rx2
Gabby11:28 Rx2
Kelly S12:04 Rx2
Christine12:13 Rx2
Rx Reps, 75#
Dana F12:16 Rx2
Liv12:34 Rx2
Ski
Breanna13:38 Rx2
Rx Reps, Ski
Katie E13:41 Rx2
95#, Rx Reps
Tom13:55 Rx2
Rx Reps
Blake L13:58 Rx2
Rebecca P13:59 Rx2
Rx Reps
Kaylin14:26 Rx2
Thomas B14:50 Rx2
15 Cal Row, Rx BB Reps @ 115#
Megan M15:22 Rx2
Rx Reps
Cecy16:10 Rx2
Rx Reps, 75#
Cindy10:28 Rx3
65#
Emma L11:10 Rx3
55#, Rx2 Reps
Dustin12:04 Rx3
95#, 18 Cal/9 DL/6 HPC
Hope13:25 Rx3
Rx Reps, 1 Rd @ 75#, 4 Rds @ 65#
Jen14:27 Rx3
Rx Reps, 55#
Steven W15:00 Rx3
75
Bob C19:15 Rx3
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

86 reviews

Dale Auten


10 months 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

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable