DAILY WOD

Wed, Apr 30 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
KELLY250430 AT-HOME WOD250430 OPTIONAL STRENGTH250430 OPTIONAL ACCESSORY

KELLY


(Time, Rx2, Rx3, Girls (G-N))
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.

Rx2: 5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

Rx3: 20 box jumps or step-ups (12/20 in);
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

Intended Stimulus:
-22:00-30:00.
-Classic CrossFit workout and CAP benchmark; will be repeated in November.
-Wall-ball shots and box jumps each in under 2:00 throughout the workout.
-Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.

Planned: Thu,Nov27,2025 Wed,Apr30,2025
TodayAll Time

Emily S25:59 Rx 1st
Olivia M27:34 Rx 2nd
Justin U29:53 Rx 1st
Nidia31:18 Rx 3rd
Matt Br31:20 Rx 2nd
Ezra31:40 Rx 3rd
Chad32:00 Rx 4th
Thomas B33:39 Rx 5th
Aidan34:14 Rx 4th
Gavin35:00 Rx 6th
3 box jumps in rs 5 at 35:00 cap
John R35:08 Rx 7th
Diane21:09 Rx2 5th
Maddy24:44 Rx2 6th
Sarah Y24:44 Rx2 6th
Tom27:06 Rx2 8th
Kherri27:06 Rx2 7th
Harley27:52 Rx2 8th
Breanna27:52 Rx2 8th
Jeanne28:29 Rx2 9th
Cindy28:29 Rx2 9th
Kristen28:29 Rx2 9th
Lyndsie28:42 Rx2 10th
Adam28:58 Rx2 9th
Diego31:13 Rx2 10th
400m, half reps
Jessica T32:30 Rx2 11th
Deanna33:17 Rx2 12th
rx all w/#10 ball
Dale33:48 Rx2 11th
5 rds, bike (1000m), 30reps 20” box, 14# wb
Lindsey H34:06 Rx2 13th
all rx/some step ups
Cecy34:22 Rx2 14th
all rx reps sub 20# DB thrusters for wb
Evan B35:00 Rx2 12th
Susan19:47 Rx3 15th
Debra22:00 Rx3 16th
Pam22:00 Rx3 16th
Connie23:00 Rx3 17th
some mods due to shoulder
Eddie28:27 Rx3 13th
500m Row, 20 Step-Ups (12”), 20 WBs
Scott P28:52 Rx3 14th
Alex D30:05 Rx3 18th
Mariah30:05 Rx3 18th
Partner, 300&200m runs, 14# WB
Emma L30:16 Rx3 19th
30:16
Veronica30:16 Rx3 19th
Rx2 but 300m
Kelly S33:34 Rx3 20th
10# 20 reps
Jacob L35:00 Rx3 15th
Alice22:00 21st
scaled
Blake P25:20 16th
5 rds, 400m, 15 reps
Alicia29:56 24th
5rds, 400m, 15 reps
Thomas C31:10 17th
Mod
Katie E31:46
RX except 12” jumps
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

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

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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

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.