DAILY WOD

Wed, Apr 2 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Emily Bo
Gymversary: Jeremy(6)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
250402 METCON250402 PRE-WOD SKILL250402 AT-HOME WOD250402 OPTIONAL STRENGTH250402 OPTIONAL ACCESSORYOther Results

250402 METCON


(Time, Rx2, Rx3)
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 Rx2Harley 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 Rx2
Harley9:27 Rx2
Dreanna10:09 Rx2
Kelly P10:44 Rx2
Breanna11:54 Rx2
Thomas C12:00 Rx2
20”
Thomas B12:24 Rx2
20”
Katie E12:27 Rx2
135# DL, 105#PC, 35s/20”
Lindsey C13:29 Rx2
135#/105#, 35# DBs, 20”
Tom13:44 Rx2
155#, 20”
Justin U14:10 Rx2
165/50/20”
Kelly S14:10 Rx2
Gavin16:09 Rx2
20' box, all else Rx2. 0:00-8:28/9:28-16:09
Alice7:48 Rx3
55#, 12”
Pam8:20 Rx3
55#, 8# DBs, 16” Box
Susan8:58 Rx3
55#/35#, 10# DBs, 12”
Dale9:10 Rx3
95#, 25# DBs, 16”. Full reps
Jessica L9:25 Rx3
115#, 25#, 20”
Jenny10:23 Rx3
75#/65#, 15# DBs, 20”
Lyndsie10:38 Rx3
Rx2 but 75# Power Cleans
Eddie10:46 Rx3
85#/65#, 25# DBs, 12”
Evan B10:53 Rx3
135#, 40# DBs, 20”
Blake P11:07 Rx3
135#, 40# DBs, 20”
Jessica T11:42 Rx3
105#, 25# DBs, 20”
John R11:45 Rx3
135#, 40# DBs - no 50’s available, 20”
Alicia11:55 Rx3
75#/55#, 20# DBs, 16”
Cecy12:00 Rx3
95#/75#, 25#/35#, 20”/12”
Mariah12:02 Rx3
Rx2 but 85#
Greg U12:53 Rx3
125#/115#, 35# DBs, 20”
Jacob L13:05 Rx3
105#, 15# DBs, 20”
Gabby13:30 Rx3
115#/75#, 35# DBs, 16”
Dana F13:31 Rx3
75#, 15# DBs, 20” Box
Deanna13:39 Rx3
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

86 reviews

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

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

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.

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

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