DAILY WOD

Thu, Apr 3 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
250403 METCON250403 POST-WOD SKILL250403 AT-HOME WOD

250403 METCON


(Reps, Rx2, Rx3)
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 Rx3Jeanne Thu, Apr 3, 2025
1st18 RxJeremy Thu, Apr 3, 2025
2nd33 Rx2Carson C Thu, Apr 3, 2025
3rd20 Rx2Thomas C Thu, Apr 3, 2025

Jeremy18 Rx
Emily S14 Rx
Olivia M10 Rx
Carson C33 Rx2
Thomas C20 Rx2
Chad10 Rx2
Thomas B7 Rx2
Jeanne35 Rx3
150 Singles, 55#, 25 ring rows, 25 jumping chin over bar
Sarah Y31 Rx3
250 SU, 50 Banded Strict PUs, 55#
Jenny30 Rx3
45#
Lyndsie26 Rx3
250 SU, 11 Kipping PUs/39 Ring Rows, 55#
Justin U25 Rx3
225 singles, 115#, 25 C2B, 25 PU
Scott P25 Rx3
250 SU, 50 Banded Strict PUs, 45#
Deanna23 Rx3
250 SU, 50 Banded Strict PUs, 65#
Steven W20 Rx3
Hope20 Rx3
250 Jumps, 50 Banded PUs, 55#
Cecy18 Rx3
250 Doubles & Singles, 35 Kipping PUs & 15 Ring Rows, 55#
Cooper T16 Rx3
150 DUs, 25 Kipping PUs/25 Strict Banded, 115#
Alicia16 Rx3
200 Singles, 45 Banded PUs, 55#
Mariah16 Rx3
250 SU, 25 Jumping C2B/25 Jumping PUs, 65#
Julia F15 Rx3
150 Single/Single/Doubles, 25 Kipping PUs/25 Banded PUs, 75#
Harley13 Rx3
250 DU, 25 Kipping PUs, 95#
Veronica12 Rx3
250 SU, 50 Jumping PUs, 65#
Nidia10 Rx3
250 DUs, 35 C2B, 105#
John R10 Rx3
250 SU, 50 PUs, 115#
Evan B10 Rx3
100 DUs, 25 C2B/15 PUs, 115#
Gavin9 Rx3
150 DUs, 25 C2B/12 Kipping, 115#
Tom5 Rx3
150 DU, 25 C2B, 115#
Jacob L5 Rx3
150 Singles, 40 Jumping PUs, 65#
Jason💪 Rx3
Lindsey CAlt WOD
Bike/box jumps - 28:37
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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.

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

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