Daily WOD

Tue, May 6 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
250506 METCON250506 AT-HOME WOD250506 OPTIONAL SKILL250506 OPTIONAL SANDBAG PLANK

250506 METCON


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

93 reviews

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


a week 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!

Lyndsie Williams


a week 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


a week 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

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