Daily WOD

Tue, May 6 2025

Mon, May 26, 2025 at 8:00am MURPH
250506 METCON250506 AT-HOME WOD250506 OPTIONAL SKILL250506 OPTIONAL SANDBAG PLANK

250506 METCON


(Time, Int, Sc)
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

Rx2: (65/95 lb)

Rx3: 100-m run; 9 back squats (35/45 lb);
100-m run; 6 front squats; 100-m run;
3 overhead squats

Intended Stimulus:
-8:00-12:00.
-Moderate volume squatting under fatigue.
-Each barbell movement in :30-1:00.
-Each run in :50-1:10.
-Hold around a 5K run pace.
-Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.


1st10:30 RxNidia Tue, May 6, 2025
2nd10:39 RxEmily S Tue, May 6, 2025
3rd13:08 RxJessica T Tue, May 6, 2025
1st11:35 RxEzra Tue, May 6, 2025
2nd12:25 RxJustin U Tue, May 6, 2025
3rd14:10 RxJeremy Tue, May 6, 2025

Nidia10:30 Rx
Emily S10:39 Rx
Ezra11:35 Rx
Justin U12:25 Rx
Jessica T13:08 Rx
Airbike
Kherri13:35 Rx
Jeremy14:10 Rx
Chad14:50 Rx
Dustin11:09 Int
Andrew12:05 Int
Katie E12:10 Int
Julia F12:20 Int
Harley12:20 Int
Carlie12:20 Int
Row 10 Cal
Thomas B12:31 Int
Eddie12:38 Int
Cooper T12:39 Int
Emma L12:39 Int
200m run
Trey W12:50 Int
Adam13:04 Int
Maddy13:06 Int
Mariah13:12 Int
John R13:22 Int
Tom13:25 Int
Chase To13:32 Int
#115
Breanna13:39 Int
Gavin14:34 Int
Steven W15:00 Int
Kaylin15:00 Int
Kori15:21 Int
Jason B15:30 Int
Olivia M16:47 Int
95# for 15 BS, 12 FS, and 6 OHS; 85# for 3 OHS & Rd. 2. Oof.
Alice5:00 Sc
Veronica9:23 Sc
Jessica L11:21 Sc
Evan B12:25 Sc
Lindsey C12:57 Sc
200m run; BS/FS/FS - 85#
Cecy13:02 Sc
55#
Jacob L13:11 Sc
200m run
Cindy13:12 Sc
Jeanne13:17 Sc
55# RX reps
Sarah Y13:34 Sc
45#
Jen13:37 Sc
Did all reos
Alicia13:55 Sc
Diego14:45 Sc
All reps @85
Lyndsie14:49 Sc
All reps
Deanna14:51 Sc
Blake L15:00 Sc
Hope15:00 Sc
Kelly S15:28 Sc
45# Rx reps
Scott P16:01 Sc
Rx reps
Dana F8:19
At home; 200m row; 25lb/10lb dumbbell
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

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

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!