Daily WOD

Thu, Apr 3 2025

Mon, May 26, 2025 at 8:00am MURPH
250403 METCON250403 POST-WOD SKILL250403 AT-HOME WOD

250403 METCON


(Reps, Int, Sc)
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

Rx2: 150 double-unders;
25 chest-to-bar pull-ups;
25 chin-over-bar pull-ups; (75/115 lb)

Rx3: 100 single-unders; 30 ring rows;
(35/45 lb)

Intended Stimulus:
-20-40 total thrusters.
-6:00 or less on the double-unders and pull-ups combined.
-Use a thruster load and pull-up option that allow for sets of 5+ reps or each.


1st14 RxEmily S Thu, Apr 3, 2025
2nd10 RxOlivia M Thu, Apr 3, 2025
3rd35 ScJeanne Thu, Apr 3, 2025
1st18 RxJeremy Thu, Apr 3, 2025
2nd33 IntCarson C Thu, Apr 3, 2025
3rd20 IntThomas C Thu, Apr 3, 2025

Jeremy18 Rx
Emily S14 Rx
Olivia M10 Rx
Carson C33 Int
Thomas C20 Int
Chad10 Int
Thomas B7 Int
Jeanne35 Sc
150 Singles, 55#, 25 ring rows, 25 jumping chin over bar
Sarah Y31 Sc
250 SU, 50 Banded Strict PUs, 55#
Jenny30 Sc
45#
Lyndsie26 Sc
250 SU, 11 Kipping PUs/39 Ring Rows, 55#
Justin U25 Sc
225 singles, 115#, 25 C2B, 25 PU
Scott P25 Sc
250 SU, 50 Banded Strict PUs, 45#
Deanna23 Sc
250 SU, 50 Banded Strict PUs, 65#
Steven W20 Sc
Hope20 Sc
250 Jumps, 50 Banded PUs, 55#
Cecy18 Sc
250 Doubles & Singles, 35 Kipping PUs & 15 Ring Rows, 55#
Cooper T16 Sc
150 DUs, 25 Kipping PUs/25 Strict Banded, 115#
Alicia16 Sc
200 Singles, 45 Banded PUs, 55#
Mariah16 Sc
250 SU, 25 Jumping C2B/25 Jumping PUs, 65#
Julia F15 Sc
150 Single/Single/Doubles, 25 Kipping PUs/25 Banded PUs, 75#
Harley13 Sc
250 DU, 25 Kipping PUs, 95#
Veronica12 Sc
250 SU, 50 Jumping PUs, 65#
Nidia10 Sc
250 DUs, 35 C2B, 105#
John R10 Sc
250 SU, 50 PUs, 115#
Evan B10 Sc
100 DUs, 25 C2B/15 PUs, 115#
Gavin9 Sc
150 DUs, 25 C2B/12 Kipping, 115#
Tom5 Sc
150 DU, 25 C2B, 115#
Jacob L5 Sc
150 Singles, 40 Jumping PUs, 65#
Jason B💪 Sc
Lindsey CAlt WOD
Bike/box jumps - 28:37
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

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

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