Daily WOD

Mon, May 5 2025

Mon, May 26, 2025 at 8:00am MURPH
250505 METCON250505 POST-WOD SKILL250505 AT-HOME WOD250505 OPTIONAL STRENGTH250505 OPTIONAL ACCESSORY

250505 METCON


(Time, Int, Sc)
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

Rx2: 10-8-6-4-2
Toes-to-bars

Rx3: 15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Intended Stimulus:
-Sub-10:00 for most athletes.
-Close to a 1:1 balanced time split between rowing and toes-to-bars.
-Descending rep scheme to allow for high intensity as the workout progresses.


1st6:58 RxEmily S Mon, May 5, 2025
2nd7:13 RxNidia Mon, May 5, 2025
3rd9:40 RxKelley Mon, May 5, 2025
1st8:10 RxThomas B Mon, May 5, 2025
2nd8:28 RxThomas C Mon, May 5, 2025
3rd8:53 RxEzra Mon, May 5, 2025

Emily S6:58 Rx
Nidia7:13 Rx
Thomas B8:10 Rx
Thomas C8:28 Rx
Ezra8:53 Rx
Caleb Nu9:26 Rx
Bike
Justin U9:35 Rx
Kelley9:40 Rx
Carlie10:18 Rx
T2b+k2a
John R10:23 Rx
Kelly S10:34 Rx
Chad11:43 Rx
Andrew11:47 Rx
Evan B12:00 Rx
Jacob L12:00 Rx
Sarah Y8:07 Int
Robbie8:57 Int
Did pull ups
Blake P9:33 Int
Maddy9:36 Int
Erika R9:37 Int
Jeanne9:41 Int
Tom9:43 Int
Ski
Wayne10:41 Int
Hanging knee raises
Jason B10:44 Int
Bike
Steven W12:36 Int
Knee raises
Elizabeth7:27 Sc
Diego7:40 Sc
Kristen7:53 Sc
15-12-9 of everything
Cecy8:04 Sc
Rx2 reps
Carson C8:04 Sc
Row and V-ups
Katie E8:08 Sc
RX reps, knee raises
Christine8:13 Sc
Rx2 reps
Laura B8:19 Sc
Alice8:24 Sc
Veronica8:37 Sc
Alicia8:46 Sc
Rx reps
Eddie8:52 Sc
Emma L8:52 Sc
Dana F8:52 Sc
V-Ups
Jessica T9:05 Sc
Rx reps
Jessica L9:10 Sc
Rx reps
Lindsey C9:37 Sc
Rx reps; bike + sit ups
Melissa J9:45 Sc
Deanna10:10 Sc
Rx reps
Dale10:13 Sc
RX reps; TTB attempts; Ski
Harley10:16 Sc
Some T2B!
Adam10:44 Sc
Bike RX
Diane10:56 Sc
Rx reps and some T2B!
Debra11:16
RX cals, rx2 anchor ttb
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 months 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!

melinda f


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

Megan McCarthy


2 months 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!

Cayla Brantley


2 months 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

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