Daily WOD

Wed, Apr 2 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Emily Bo
Gymversary: Jeremy(6)
250402 METCON250402 PRE-WOD SKILL250402 AT-HOME WOD250402 OPTIONAL STRENGTH250402 OPTIONAL ACCESSORYOther Results

250402 METCON


(Time, Int, Sc)
For time:
22-16-10
Deadlifts (135/205 lb)
Double-DB box step-ups (20/20 in)
(35/50 lb)

Rest 1:00

9-6-3
Power cleans (135/205 lb)
Double-DB box step-overs (20/20 in) (35/50 lb)

Rx2: (95/135 lb); (12/12 in)

Rx3: 18-12-6; (35/45 lb);
Single-DB box step-ups (12/12 in) (10/15 lb);
Single-DB box step-overs (12/12 in)
(10/15 lb)

Intended Stimulus:
-8:00-12:00.
-Each couplet completed in 4:00-6:00.
-Light-to-moderate deadlift load.
-Moderate-to-heavy power clean load.
-Use two dumbbells for the step-ups.
-Advanced athletes scale up to 155/225 lb.


1st14:21 RxOlivia M Wed, Apr 2, 2025
2nd14:35 RxEmily S Wed, Apr 2, 2025
3rd9:27 IntHarley Wed, Apr 2, 2025
Christine Wed, Apr 2, 2025
1st11:42 RxJeremy Wed, Apr 2, 2025
2nd13:38 RxEzra Wed, Apr 2, 2025
3rd14:55 RxChad Wed, Apr 2, 2025

Jeremy11:42 Rx
Ezra13:38 Rx
Olivia M14:21 Rx
0:00 - 8:03 / 9:03 - 14:21
Emily S14:35 Rx
Chad14:55 Rx
Christine9:27 Int
Harley9:27 Int
Dreanna10:09 Int
Kelly P10:44 Int
Breanna11:54 Int
Thomas C12:00 Int
20”
Thomas B12:24 Int
20”
Katie E12:27 Int
135# DL, 105#PC, 35s/20”
Lindsey C13:29 Int
135#/105#, 35# DBs, 20”
Tom13:44 Int
155#, 20”
Justin U14:10 Int
165/50/20”
Kelly S14:10 Int
Gavin16:09 Int
20' box, all else Rx2. 0:00-8:28/9:28-16:09
Alice7:48 Sc
55#, 12”
Pam8:20 Sc
55#, 8# DBs, 16” Box
Susan8:58 Sc
55#/35#, 10# DBs, 12”
Dale9:10 Sc
95#, 25# DBs, 16”. Full reps
Jessica L9:25 Sc
115#, 25#, 20”
Jenny10:23 Sc
75#/65#, 15# DBs, 20”
Lyndsie10:38 Sc
Rx2 but 75# Power Cleans
Eddie10:46 Sc
85#/65#, 25# DBs, 12”
Evan B10:53 Sc
135#, 40# DBs, 20”
Blake P11:07 Sc
135#, 40# DBs, 20”
Jessica T11:42 Sc
105#, 25# DBs, 20”
John R11:45 Sc
135#, 40# DBs - no 50’s available, 20”
Alicia11:55 Sc
75#/55#, 20# DBs, 16”
Cecy12:00 Sc
95#/75#, 25#/35#, 20”/12”
Mariah12:02 Sc
Rx2 but 85#
Greg U12:53 Sc
125#/115#, 35# DBs, 20”
Jacob L13:05 Sc
105#, 15# DBs, 20”
Gabby13:30 Sc
115#/75#, 35# DBs, 16”
Dana F13:31 Sc
75#, 15# DBs, 20” Box
Deanna13:39 Sc
115#/85#, 15# DBs, 20”
Elizabeth8:00
ModWOD: 35# DLs, 10# DBs, 16” Box
Wayne14:30
100/25/20”
Maddy14:45
95/25/20”
Steven W16:00
95/25/20”
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


2 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

melinda f


2 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

Lyndsie Williams


2 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!

Megan McCarthy


2 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!

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