DAILY WOD

Fri, Apr 4 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
250404 PARTNER METCON250404 POST-WOD SKILL250404 AT-HOME WOD250404 OPTIONAL STAMINA

250404 PARTNER METCON


(Time, Rx2, Rx3)
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

Rx2: 75-cal row; 75 KB swings (35/53 lb)

Rx3: 50-cal row; 25 synchronized sit-ups; 75 KB swings (18/26 lb)

Intended Stimulus:
-16:00-20:00.
-Complete each row in close to 5:00.
-Partners trade off in quick sets.
-Light-to-moderate kettlebell load


1st18:06 RxNidia Fri, Apr 4, 2025
Lindsey C Fri, Apr 4, 2025
2nd19:00 RxKelly P Fri, Apr 4, 2025
3rd19:40 RxEmily S Fri, Apr 4, 2025
1st19:01 RxEzra Fri, Apr 4, 2025
Jason Fri, Apr 4, 2025
2nd19:40 RxDustin Fri, Apr 4, 2025
3rd19:59 RxCooper T Fri, Apr 4, 2025

Lindsey C18:06 Rx
Nidia18:06 Rx
Kelly P19:00 Rx
Jason19:01 Rx
Ezra19:01 Rx
Emily S19:40 Rx
Dustin19:40 Rx
Christine19:59 Rx
Cooper T19:59 Rx
Justin U21:44 Rx
Chad21:44 Rx
Katie E22:41 Rx
Greg U22:41 Rx
Thomas B23:09 Rx
Kelly S23:35 Rx
Andrew23:35 Rx
Jeanne26:00 Rx
Cindy26:00 Rx
Dana F27:00 Rx
Solo/At Home/Full Reps
Jessica T20:08 Rx2
Rx reps
Pam22:00 Rx2
Alicia22:00 Rx2
Breanna27:27 Rx2
Rx but 75 Cal
Debra17:35 Rx3
Steven W17:35 Rx3
Alice19:33 Rx3
Aniki19:33 Rx3
Jacob L23:09 Rx3
Rx but 30# KB
Veronica26:00 Rx3
Rx but 26# KB
Deanna26:00 Rx3
Rx but 26# KB
Eddie27:27 Rx3
Rx but 75 Cal & 30# KB
Olivia M15:38
Solo — 50 Cal / 50 Sit-Ups / 50 35# KBS (equal work/bar hang ratio) / 50 Sit-Ups / 50 Cal
ElizabethMod wod :)
scaled
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

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.

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

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