Daily WOD

Thu, Jul 31 2025

Happy Birthday: Jules & Drew
250731 METCON250731 AT-HOME WOD250731 POST-WOD SKILL

250731 METCON


(Reps, Int, Sc)
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (55/75 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.

Rx2: Same as Rx'd

Rx3: 10 KB sumo deadlift high pulls
(18/26 lb);
8 hand-release push-ups from the knees

Intended Stimulus:
-2-4+ rounds per AMRAP.
-Air squats in :15-:30.
-Sumo deadlift high pulls in :20-:45 and 1-2 sets.
-Hand-release push-ups in :10-:45.
-Let athletes choose their own pace on this workout as long as they can maintain sound technique.
-Score is total reps completed. 1 round = 30 reps.


1st412 RxMari Thu, Jul 31, 2025
2nd410 RxEmily S Thu, Jul 31, 2025
3rd305 RxKatie E Thu, Jul 31, 2025
1st510 RxWilly Thu, Jul 31, 2025
2nd449 RxJeremy Thu, Jul 31, 2025
3rd387 RxThomas B Thu, Jul 31, 2025

Willy510 Rx
Jeremy449 Rx
Mari412 Rx
Emily S410 Rx
Thomas B387 Rx
Ezra366 Rx
Tom310 Rx
Katie E305 Rx
Justin U299 Rx
Lyndsie292 Rx
Deanna286 Rx
Kelly P280 Rx
Cecy275 Rx
Gavin270 Rx
Maddy264 Rx
Alex D262 Rx
Dana F262 Rx
Veronica250 Rx
Jeanne240 Rx
Evan B240 Rx
Christine216 Rx
Diane210 Rx
Jacob L166 Rx
Kori136 Rx
Julia F302 Int
Thomas C270 Int
Cooper T262 Int
Jonathan H240 Int
Melinda393 Sc
Gabriela360 Sc
Carlie311 Sc
#55
Jen268 Sc
Kristie224 Sc
Angi195 Sc
Denisha192 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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!

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

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