DAILY WOD

Fri, May 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250523 METCON250523 PRE-WOD SKILL250523 AT-HOME WOD250523 OPTIONAL ACCESSORY250523 OPTIONAL STAMINA

250523 METCON


(Time, Rx2, Rx3)
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)

Rx2: (55/75 lb)

Rx3: 12-9-6-3 reps for time: (35/45 lb);
Box step-ups (12/12 in)

Intended Stimulus:
-7:00-14:00.
-Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
-First round in 3:00 or less.


1st7:10 RxEmily S Fri, May 23, 2025
2nd7:25 RxOlivia M Fri, May 23, 2025
3rd8:02 RxLindsey C Fri, May 23, 2025
1st5:58 RxJeremy Fri, May 23, 2025
2nd7:42 RxCarson C Fri, May 23, 2025
3rd7:05 Rx2Thomas B Fri, May 23, 2025

Jeremy5:58 Rx
Emily S7:10 Rx
Olivia M7:25 Rx
Carson C7:42 Rx
Lindsey C8:02 Rx
McKenzie9:18 Rx
Kori9:57 Rx
Mari5:20 Rx2
Thomas B7:05 Rx2
Robbie7:10 Rx2
Christine7:25 Rx2
Tyler S8:27 Rx2
Jason8:31 Rx2
95#
Deanna8:44 Rx2
Rebecca P8:48 Rx2
Jeanne9:39 Rx2
Kelly S10:17 Rx2
Veronica11:04 Rx2
Taylor B12:00 Rx2
15-12-9
Pam5:23 Rx3
Step-Overs
Alice5:58 Rx3
Andrew6:27 Rx3
Step-Ups
Ron7:23 Rx3
65#, 16” Step-Overs
Alicia8:03 Rx3
Rx Reps, 16” Step-Overs
Diane8:16 Rx3
Rx Reps, 45#, 20” Step-Overs
Katie E8:50 Rx3
Rx but 16” Jump-Overs
Dale9:19 Rx3
Rx2 but 20” Step-Overs
Melissa J9:43 Rx3
Rx Reps, 35#, 12” Jump-Overs
Eddie9:47 Rx3
Rx Reps, 65#, 16” Step-Overs
Logan A11:52 Rx3
45#, step ups
Thomas C6:34
Rx Reps, 115#, Hang Power Cleans, SL Plyos
Cindy14:00
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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.

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

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