DAILY WOD

Mon, May 5 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250505 METCON250505 POST-WOD SKILL250505 AT-HOME WOD250505 OPTIONAL STRENGTH250505 OPTIONAL ACCESSORY

250505 METCON


(Time, Rx2, Rx3)
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 Rx2
Robbie8:57 Rx2
Did pull ups
Blake P9:33 Rx2
Maddy9:36 Rx2
Erika R9:37 Rx2
Jeanne9:41 Rx2
Tom9:43 Rx2
Ski
Wayne10:41 Rx2
Hanging knee raises
Jason10:44 Rx2
Bike
Steven W12:36 Rx2
Knee raises
Elizabeth7:27 Rx3
Diego7:40 Rx3
Kristen7:53 Rx3
15-12-9 of everything
Cecy8:04 Rx3
Rx2 reps
Carson C8:04 Rx3
Row and V-ups
Katie E8:08 Rx3
RX reps, knee raises
Christine8:13 Rx3
Rx2 reps
Laura B8:19 Rx3
Alice8:24 Rx3
Veronica8:37 Rx3
Alicia8:46 Rx3
Rx reps
Eddie8:52 Rx3
Emma L8:52 Rx3
Dana F8:52 Rx3
V-Ups
Jessica T9:05 Rx3
Rx reps
Jessica L9:10 Rx3
Rx reps
Lindsey C9:37 Rx3
Rx reps; bike + sit ups
Melissa J9:45 Rx3
Deanna10:10 Rx3
Rx reps
Dale10:13 Rx3
RX reps; TTB attempts; Ski
Harley10:16 Rx3
Some T2B!
Adam10:44 Rx3
Bike RX
Diane10:56 Rx3
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

86 reviews

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

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

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.

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