DAILY WOD

Sat, Sep 20 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
250920 PARTNER METCON250920 AT-HOME WOD250920 OPTIONAL ACCESSORY

250920 PARTNER METCON


(Reps, Rx2, Rx3)
Every 3:00 for 8 sets:
300-m run
8 bar muscle-ups
AMRAP hand release push-ups

Rx2/Masters 55+: 16 chest to bar pull-ups

Rx3: 150-m run; 16 jumping chest-to-bar pull-ups; AMRAP knee hand release push-ups

Intended Stimulus:
-Runs in 1:00-1:30.
-All movements completed unbroken by each partner.


1st116 John R Sat, Sep 20, 2025
Tom Sat, Sep 20, 2025

Tom116
JBMU
John R116
JBMU
Kelly S😊 Rx3
What the heck was that?? 🤢
Jason😊
scaled
Kelly P😊
scaled
Lindsey C😊
scaled
Deanna😊
scaled
Mark😊
scaled
Harley😊
scaled
Rebecca P😊
scaled
Nidia😊
scaled
Megan M😊
scaled
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

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

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