DAILY WOD

Fri, Jun 20 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
250620 METCON250620 OPTIONAL STRENGTH250620 AT-HOME WOD

250620 METCON


(Time, Rx2, Rx3)
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 Rx2
Rx Reps, Sit Up Pads x2, Full Wall Walks
Susan23:20 Rx2
Jason20.11 Rx3
Bear crawl, 2k bike, pike, 1k ski, partial WW, 800m run
Alice14:47 Rx3
Justin U19:36 Rx3
Shoulder taps, Full WWs, HSPU w/1abmat, bike, ski, run
Christine20:40 Rx3
Rx reps, 50 hs hand release/shoulder tap 2 ab mats, full WW,
Lyndsie20:58 Rx3
Thomas B21:13 Rx3
Pam21:15 Rx3
Robbie21:50 Rx3
Rx all except subbed bear crawls for hs walks
Aidan22:04 Rx3
HS practice, 15 ab mat HSPU, partial WW
Harley22:04 Rx3
Greg U22:15 Rx3
1000 M/100 Bear/30” Box PU/10 Part WW
Tom22:18 Rx3
Emma L22:34 Rx3
Lindsey C22:37 Rx3
Pike bear crawl, 12 2 abmat HSPU, 10 wall walks
Connie22:37 Rx3
Dale22:38 Rx3
Bear crawl, pike PU, prom WW, Ski
Kelly S22:47 Rx3
Lotsa mods 😴
Evan B23:15 Rx3
Megan M23:31 Rx3
1000m
Melissa J23:47 Rx3
1000m
Ezra23:53 Rx3
Rx everything, 25 ft has walk
Taylor B24:00 Rx3
McKenzie24:50 Rx3
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

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

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

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.