DAILY WOD

Tue, May 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250506 METCON250506 AT-HOME WOD250506 OPTIONAL SKILL250506 OPTIONAL SANDBAG PLANK

250506 METCON


(Time, Rx2, Rx3)
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 Rx2
Andrew12:05 Rx2
Katie E12:10 Rx2
Julia F12:20 Rx2
Harley12:20 Rx2
Carlie12:20 Rx2
Row 10 Cal
Thomas B12:31 Rx2
Eddie12:38 Rx2
Cooper T12:39 Rx2
Emma L12:39 Rx2
200m run
Trey W12:50 Rx2
Adam13:04 Rx2
Maddy13:06 Rx2
Mariah13:12 Rx2
John R13:22 Rx2
Tom13:25 Rx2
Chase To13:32 Rx2
#115
Breanna13:39 Rx2
Gavin14:34 Rx2
Steven W15:00 Rx2
Kaylin15:00 Rx2
Kori15:21 Rx2
Jason15:30 Rx2
Olivia M16:47 Rx2
95# for 15 BS, 12 FS, and 6 OHS; 85# for 3 OHS & Rd. 2. Oof.
Alice5:00 Rx3
Veronica9:23 Rx3
Jessica L11:21 Rx3
Evan B12:25 Rx3
Lindsey C12:57 Rx3
200m run; BS/FS/FS - 85#
Cecy13:02 Rx3
55#
Jacob L13:11 Rx3
200m run
Cindy13:12 Rx3
Jeanne13:17 Rx3
55# RX reps
Sarah Y13:34 Rx3
45#
Jen13:37 Rx3
Did all reos
Alicia13:55 Rx3
Diego14:45 Rx3
All reps @85
Lyndsie14:49 Rx3
All reps
Deanna14:51 Rx3
Blake L15:00 Rx3
Hope15:00 Rx3
Kelly S15:28 Rx3
45# Rx reps
Scott P16:01 Rx3
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

86 reviews

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.

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

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