Daily WOD

Thu, Jul 24 2025

250724 METCON250724 PRE-WOD SKILL

250724 METCON


(Time, Int, Sc)
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees

Rx2: (55/75 lb)

Rx3: 150-m row;
10 hang squat cleans (35/45 lb);
10 burpees

Intended Stimulus:
-18:00-24:00.
-Each run in :50-1:10.
-Light-to-moderate hang squat cleans in :45-1:15; 1-2 sets.
-Burpees in 1:15 or less; continuous movement.


1st18:28 RxKherri Thu, Jul 24, 2025
2nd19:15 RxEmily S Thu, Jul 24, 2025
3rd22:08 RxMcKenzie Thu, Jul 24, 2025
1st16:08 RxWilly Thu, Jul 24, 2025
2nd17:25 RxCarson C Thu, Jul 24, 2025
3rd20:08 RxEzra Thu, Jul 24, 2025

Willy16:08 Rx
Carson C17:25 Rx
Kherri18:28 Rx
Emily S19:15 Rx
Ezra20:08 Rx
Mike20:55 Rx
McKenzie22:08 Rx
Cooper T19:58 Int
Carlie21:33 Int
Adam21:40 Int
Chad21:45 Int
Evan B22:30 Int
Thomas B22:42 Int
John R24:24 Int
Erika R25:32 Int
Gavin26:20 Int
Cecy26:49 Int
Tom27:01 Int
Alicia15:18 Sc
Denisha17:01 Sc
Diane18:18 Sc
Kori18:40 Sc
Deanna23:49 Sc
Veronica27 something
250 m row 8 HSC 8 /10 burpe 55#
Justin U17:35
scaled
Katie E19:35
hang cleans + hero WOD Dork= 162 burpees🤢
Emma L20:38
Scaled
Taylor B20:47
4 rounds Rx3, 2 rounds air squats☠️
Lyndsie23:22
Scaled
Harley✅
4rds RX
Jason B🥇
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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

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

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!