DAILY WOD

Mon, Aug 11 2025

Happy Birthday: Bob C
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
250811 METCON250811 AT-HOME WOD250811 POST-WOD SKILL250811 OPTIONAL STRENGTH I250811 OPTIONAL STRENGTH II

250811 METCON


(Time, Rx2, Rx3)
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)

Rx2: (14/20 lb); (75/105 lb)

Rx3: 200-m run;
15 med-ball cleans (10/14 lb);
10 power cleans (35/45 lb)

Intended Stimulus:
-10:00-15:00.
-Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.
-Run efforts in under 2:30.
-Med-ball cleans and power cleans each in under 1:30.


1st13:45 RxEmily S Mon, Aug 11, 2025
2nd13:56 RxMari Mon, Aug 11, 2025
3rd15:16 RxKherri Mon, Aug 11, 2025
1st10:57 RxChad Mon, Aug 11, 2025
2nd12:06 RxCarson C Mon, Aug 11, 2025
3rd12:21 RxJeremy Mon, Aug 11, 2025

Chad10:57 Rx
Carson C12:06 Rx
Jeremy12:21 Rx
Willy13:00 Rx
Jason13:04 Rx
Ezra13:08 Rx
Emily S13:45 Rx
Mari13:56 Rx
Kherri15:16 Rx
Lindsey C15:42 Rx
Jessica L15:49 Rx
Megan M9:56 Rx2
Rylie10:23 Rx2
Kim12:47 Rx2
Nick Ga13:08 Rx2
Thomas B13:52 Rx2
In the rain like in Dune
Robbie14:13 Rx2
Justin U14:15 Rx2
135#PC 30#Medball
John R14:35 Rx2
Cooper T14:40 Rx2
Christine14:40 Rx2
Carlie14:54 Rx2
#14, #85
Kori14:56 Rx2
Tom15:14 Rx2
Evan B15:39 Rx2
135#
Kristen15:45 Rx2
Deanna15:49 Rx2
20#
Kelly P16:17 Rx2
Andrew16:21 Rx2
Gavin16:47 Rx2
115lb PC
Greg U17:08 Rx2
Blake P17:22 Rx2
Lyndsie18:52 Rx2
Dana F19:07 Rx2
Bike 1250
Elizabeth9:00 Rx3
Rebecca P11:57 Rx3
Rx2 reps and weight w/ 200m run
Laura B12:25 Rx3
Angi12:48 Rx3
Diane13:20 Rx3
Emma L13:25 Rx3
300m run
Cecy13:42 Rx3
Rx2 weights/reps
Kristie13:43 Rx3
Connie15:00 Rx3
Alice15:15 Rx3
Pam15:26 Rx3
Jenn15:38 Rx3
Rx2 reps, 65# bar
Breanna16:58 Rx3
400m row 95#
Taylor B17:08 Rx3
400m run 55lb
Steven W20:00 Rx3
Debra12:41
10# ball 35PC
Walker12:48
scaled
Thomas C12:54
Mod
Maddy13:18
85/95# PC 🏅
Melissa J13:18
Mod
Hope13:48
20# MB, 60#PC
Veronica13:50
200m 75# 21 med ball 12 clean
Alicia14:38
Mod
Denisha15:17
Scale
Eddie17:34
400row 85# 20lb ball
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

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

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