Daily WOD

Thu, Jul 31 2025

Happy Birthday: Jules & Drew
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (14 days ago)
250731 METCON250731 AT-HOME WOD250731 POST-WOD SKILL

250731 METCON


(Reps, Sc, Fnd)
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 Sc
Thomas C270 Sc
Cooper T262 Sc
Jonathan H240 Sc
Melinda393 Fnd
Gabriela360 Fnd
Carlie311 Fnd
#55
Jen268 Fnd
Kristie224 Fnd
Angi195 Fnd
Denisha192 Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

92 reviews

Dale Auten


11 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

Jeremy Satterfield


11 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.

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


12 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