Daily WOD

Fri, Jun 20 2025

250620 METCON250620 OPTIONAL STRENGTH250620 AT-HOME WOD

250620 METCON


(Time, Int, Sc)
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row

Rx2: (50 ft);
30 handstand push-ups to a 2-in riser;
10 partial wall walks

Rx3: 50 plank shoulder taps; 700-m row;
20 pike push-ups; 700-m row;
10 inchworms + push-ups; 700-m row

Intended Stimulus:
-16:00-22:00.
-Handstand walks in 1:00-3:00.
-Handstand push-ups in 1:00-3:00.
-Wall walks in 1:00-3:00.
-Each row in 3:30-5:00.


1st21:53 RxNidia Fri, Jun 20, 2025
2nd23:14 RxCole H Fri, Jun 20, 2025
3rd23:17 RxJulia F Fri, Jun 20, 2025
1st18:04 RxCarson C Fri, Jun 20, 2025
2nd20:41 RxThomas C Fri, Jun 20, 2025
3rd22:15 RxCaleb Nu Fri, Jun 20, 2025

Carson C18:04 Rx
Thomas C20:41 Rx
Nidia21:53 Rx
Caleb Nu22:15 Rx
Cole H23:14 Rx
Julia F23:17 Rx
Mike26:47 Rx
Cooper T23:20 Int
Rx Reps, Sit Up Pads x2, Full Wall Walks
Susan23:20 Int
Jason B20.11 Sc
Bear crawl, 2k bike, pike, 1k ski, partial WW, 800m run
Alice14:47 Sc
Justin U19:36 Sc
Shoulder taps, Full WWs, HSPU w/1abmat, bike, ski, run
Christine20:40 Sc
Rx reps, 50 hs hand release/shoulder tap 2 ab mats, full WW,
Lyndsie20:58 Sc
Thomas B21:13 Sc
Pam21:15 Sc
Robbie21:50 Sc
Rx all except subbed bear crawls for hs walks
Aidan22:04 Sc
HS practice, 15 ab mat HSPU, partial WW
Harley22:04 Sc
Greg U22:15 Sc
1000 M/100 Bear/30” Box PU/10 Part WW
Tom22:18 Sc
Emma L22:34 Sc
Lindsey C22:37 Sc
Pike bear crawl, 12 2 abmat HSPU, 10 wall walks
Connie22:37 Sc
Dale22:38 Sc
Bear crawl, pike PU, prom WW, Ski
Kelly S22:47 Sc
Lotsa mods 😴
Evan B23:15 Sc
Megan M23:31 Sc
1000m
Melissa J23:47 Sc
1000m
Ezra23:53 Sc
Rx everything, 25 ft has walk
Taylor B24:00 Sc
McKenzie24:50 Sc
Andrew11:42
scaled
Steven W14:58
scaled
Adam15:11
scaled
Jen17:30
Scaled
Debra19:39
scaled
Jeanne19:57
scaled
Carlie20:41
HSPU (2mats&10lb plate)
Wayne20:48
scaled
Katie E21:??
Elevated shoulder taps, seated db press, prom ww
Emily S21:07
(50 HS S. taps, 30 HSPU-no abmat, 10 ww)
Kristen21:27
scaled
Jessica L21:28
Run
Chad21:30
scaled
Dana F23:00
At home/row
Kori23:12
HS shoulder taps, 15 hspu 1 abmat
Scott P27:55
scaled
JeremyModWod
Wednesday’s WOD
Deanna😄
scaled
Jacob L😄
scaled
Kherri😄
scaled
John R💪🏻
scaled
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!

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!

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