DAILY WOD

Wed, Jul 2 2025

Happy Birthday: Jaden
Most Recent Benchmark:
GRACE on Jan 13, 2026 (1 day ago)
250702 METCON250702 AT-HOME WOD250702 OPTIONAL STAMINA

250702 METCON


(Time, Rx2, Rx3)
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal bike

Rx2: 21-15-9-21:
Sumo deadlift high pulls (55/75 lb);
Push presses (55/75 lb);
15-12-9-15:
Cal bike

Rx3: 15-10-5-15: (35/45 lb)

Intended Stimulus:
-11:00-15:00; advanced athletes may go faster.
-Classic descending-rep ladder with a twist.
-Light load for higher reps.
-Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement.
-6:00 or less of total time on the bike; first set of calories in under 1:30.


1st13:25 RxEmily S Wed, Jul 2, 2025
2nd15:41 RxMari Wed, Jul 2, 2025
3rd16:57 RxKatie E Wed, Jul 2, 2025
1st9:30 RxJeremy Wed, Jul 2, 2025
2nd12:08 RxEzra Wed, Jul 2, 2025
3rd12:26 RxWilly Wed, Jul 2, 2025

Jeremy9:30 Rx
Ezra12:08 Rx
Willy12:26 Rx
Emily S13:25 Rx
Mari15:41 Rx
Mike16:12 Rx
Katie E16:57 Rx
Jessica T17:10 Rx
Andrew13.00 Rx2
Dont remember the time
Evan B11:46 Rx2
Chad12:45 Rx2
Pulls from rack
Tom13:10 Rx2
Rx reps
John R13:12 Rx2
Rx reps
Jason13:17 Rx2
RX Reps
Carlie13:23 Rx2
#55, RX Reps
Thomas B14:10 Rx2
Rx reps
Maddy15:04 Rx2
Tyler S15:18 Rx2
Kori16:11 Rx2
Wayne16:15 Rx2
Christine16:15 Rx2
Alex D16:18 Rx2
Rx calories
Sarah Y16:20 Rx2
Deanna17:10 Rx2
Rx reps
Cindy17:22 Rx2
Kristen17:50 Rx2
RX weight
Veronica18:21 Rx2
Rx reps
Cecy9:28 Rx3
Elizabeth10:15 Rx3
Row 300-200-100-300
Jenny11:32 Rx3
50#
Taylor B12:54 Rx3
Dale15:30 Rx3
Rx reps, 55# ❤️
Alice16:53 Rx3
Gabriela18:31 Rx3
10-7-4-10
Steven W24;00 Rx3
RX3 reps - rx2 weight
Denisha11:04
35#; 10-7-4-10 cals
Susan12:29
25#; 10-7-4-10 cals
Emma L12:40
30#
Melinda16:25
25#; Rx3 reps
Debra17:10
scaled
Kelly S✅ Rx2
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

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.

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

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