Daily WOD

Fri, Apr 4 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (2 days ago)
250404 PARTNER METCON250404 POST-WOD SKILL250404 AT-HOME WOD250404 OPTIONAL STAMINA

250404 PARTNER METCON


(Time, Sc, Fnd)
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 Sc
Rx reps
Pam22:00 Sc
Alicia22:00 Sc
Breanna27:27 Sc
Rx but 75 Cal
Debra17:35 Fnd
Steven W17:35 Fnd
Alice19:33 Fnd
Aniki19:33 Fnd
Jacob L23:09 Fnd
Rx but 30# KB
Veronica26:00 Fnd
Rx but 26# KB
Deanna26:00 Fnd
Rx but 26# KB
Eddie27:27 Fnd
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

98 reviews

melinda f


2 weeks 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 weeks 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 weeks 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

Megan McCarthy


2 weeks 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