DAILY WOD

Fri, Jun 6 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
250606 METCON250606 AT-HOME WOD250606 OPTIONAL STRENGTH

250606 METCON


(Time, Rx2, Rx3)
For time:
2 ring muscle-ups
100-m single-DB carry (35/50 lb)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.

Rx2: 1-2 ring muscle-ups; (20/35 lb)

Rx3: 2 low ring muscle-up transitions;
50-m single-DB carry (10/15 lb)

Intended Stimulus:
-11:00-20:00.
-Unbroken single-dumbbell carries.
-Each run in 1:15 or less.
-3+ muscle-ups/minute.


1st21:16 RxNidia Fri, Jun 6, 2025
2nd12:56 Rx3Liv Fri, Jun 6, 2025
3rd13:56 Rx3Emily S Fri, Jun 6, 2025
1st21:30 RxThomas C Fri, Jun 6, 2025
2nd12:48 Rx2Mike Fri, Jun 6, 2025
3rd12:43 Rx3Jaden Fri, Jun 6, 2025
Walker Fri, Jun 6, 2025

Nidia21:16 Rx
Thomas C21:30 Rx
Mike12:48 Rx2
Walker12:43 Rx3
Pull ups Rx reps
Jaden12:43 Rx3
Rx reps, 50#
Liv12:56 Rx3
Rx reps, 35#
Carson C13:14 Rx3
Rx reps, 50#
Evan B13:31 Rx3
Rx reps, 50#
Wayne13:45 Rx3
Rx reps
Emily S13:56 Rx3
Bar muscle ups Rx reps, 35#
Christine13:57 Rx3
Rx reps, 35#
Alice14:00 Rx3
Rx reps
Pam14:00 Rx3
Rx reps
McKenzie14:04 Rx3
Rx reps, 35#
Jeanne14:06 Rx3
Banned Dips
Cindy14:06 Rx3
Banned Pull ups
John R14:11 Rx3
Rx reps, 50#
Adam14:18 Rx3
Rx reps
Alicia14:37 Rx3
Low ring transitions
Kelly P14:49 Rx3
Rx reps, 35#
Jason15:25 Rx3
Rx reps, #53KB
Harley15:27 Rx3
Rx reps, 35#, pull ups
Rebecca P15:29 Rx3
Rx reps, 30#
Maddy15:30 Rx3
Rx reps
Blake P15:34 Rx3
Strict pull ups rx reps and weight
Tom15:58 Rx3
Rx reps, 50#
Dale15:59 Rx3
Rx reps, 35#
Katie E16:03 Rx3
Rx reps pull ups
Breanna16:06 Rx3
Rx reps, 35#
Greg U16:10 Rx3
Rx reps, 50#
Kristen16:21 Rx3
Banned dips
Dana F16:57 Rx3
Rx reps
Mari17:23 Rx3
Wall walks
Chad17:27 Rx3
Rx reps
Taylor B17:40 Rx3
Rx reps, 20#
Laura B18:42 Rx3
Dips
Ron19:41 Rx3
Rx reps, 40# DB
Scott P19:56 Rx3
Carlie21:33 Rx3
Rx reps, wall walks
Caleb P25:21 Rx3
BMU rx reps and wt
Jeremy13:57
BMU
Tyler S✅ Rx3
Rx reps, 35#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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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