Daily WOD

Mon, Apr 7 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Isabel
250407 METCON250407 POST-WOD SKILL250407 AT-HOME WOD250407 OPTIONAL STRENGTH250407 OPTIONAL ACCESSORY

250407 METCON


(Time, Int, Sc)
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)

Rx2: 18-15-12-9-6 reps; (65/95 lb)

Rx3: 15-12-9-6-3 reps; Hanging knee raises;
(35/45 lb)

Intended Stimulus:
-12:00-15:00, advanced athletes may go faster.
-Knees-to-elbows and front squats each in 2 sets or less per round.
-Designed to tax and strengthen the midline.


1st8:10 RxNidia Mon, Apr 7, 2025
2nd9:05 RxEmily S Mon, Apr 7, 2025
3rd9:12 RxOlivia M Mon, Apr 7, 2025
1st7:11 RxCarson C Mon, Apr 7, 2025
2nd7:14 RxJeremy Mon, Apr 7, 2025
3rd9:12 RxJustin U Mon, Apr 7, 2025

Carson C7:11 Rx
Jeremy7:14 Rx
Nidia8:10 Rx
Emily S9:05 Rx
Justin U9:12 Rx
Olivia M9:12 Rx
Justin T11:39 Rx
Thomas B11:43 Rx
Maddy7:34 Int
Lindsey C8:58 Int
Rx weight
Shelby B9:00 Int
Rx weight, knees to chest
Wayne9:08 Int
Andrew9:11 Int
Chad9:59 Int
Gavin10:23 Int
Cecy10:26 Int
Laura B5:15 Sc
Debra5:40 Sc
Pam6:15 Sc
Alice6:30 Sc
Eddie6:35 Sc
Rebecca P7:05 Sc
Christine7:19 Sc
rx2 weight and reps
Jessica T7:40 Sc
Lois7:45 Sc
Trey W7:45 Sc
rx2 weight and reps
Dale7:45 Sc
75#; full reps.
Lyndsie8:11 Sc
Cooper T8:22 Sc
rx2 weight and reps
Kristen8:24 Sc
rx2 weight and reps
Alex D8:31 Sc
Julia F8:41 Sc
rx2 weight and reps
Diane8:48 Sc
k2e
Kori8:48 Sc
Veronica8:53 Sc
Kherri8:56 Sc
Mariah9:30 Sc
Greg U9:36 Sc
rx2 weight and reps/k2e with foot assist
Megan S9:54 (65#) Sc
John R10:13 Sc
Rx2 reps and weight
Kelly P10:41 Sc
Breanna10:51 Sc
Harley10:52 Sc
rx weight & reps / knees to armpits
Evan B11:04 Sc
Ezra11:12 Sc
Kelly S11:42 Sc
Rx2 wt and reps
Steven W12:12 Sc
75#
Tom12:30 Sc
Rx weight and reps, knees to armpits
Adam12:49 Sc
full reps/knee raises/#95 to box
Aniki6:20
#25/ab mat sit ups
Emma L7:15
scaled
Thomas C✅
MODWOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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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

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2 months ago

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2 months ago

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2 months ago

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a year ago

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