DAILY WOD

Thu, Oct 2 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
251002 METCON251002 POST-WOD251002 AT-HOME WOD

251002 METCON


(Time, Rx2, Rx3)
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups

Rx2: (55/75 lb); Pike handstand push-ups

Rx3: 8-7-6-5-4-3-2-1 reps for time:
(35/45 lb); Push presses (35/45 lb)

Masters 55+: (65/95 lb)
* Perform 4 handstand push-ups after each set.

Intended Stimulus:
-6:00-12:00 for most; sub-5:00 for advanced athletes.
-Hang power cleans in 1-2 sets.
-Handstand push-ups in 1-2 sets.
-Compounding arm fatigue, but with push-pull combination and decreasing reps.


1st6:16 Rx2Kori Thu, Oct 2, 2025
2nd6:19 Rx2Rebecca P Thu, Oct 2, 2025
3rd6:32 Rx2Julia F Thu, Oct 2, 2025
1st4:56 RxWilly Thu, Oct 2, 2025
2nd7:24 RxJeremy Thu, Oct 2, 2025
3rd8:08 RxMike Thu, Oct 2, 2025

Willy4:56 Rx
Jeremy7:24 Rx
Mike8:08 Rx
Thomas B8:57 Rx
No abmat
Justin U12:09 Rx
No abmat
Kori6:16 Rx2
Rebecca P6:19 Rx2
HSPU 3 ab mats, 65#
Julia F6:32 Rx2
2 ab mats
Veronica6:35 Rx2
Madelyne6:35 Rx2
Jake D6:37 Rx2
Jason6:50 Rx2
95#
Lyndsie7:00 Rx2
Adam7:26 Rx2
Kristen7:26 Rx2
Tom7:54 Rx2
HSPU 2 ab mat, 5-5-4-4-3-3-2-2-1-1
McKenzie8:03 Rx2
75#
Kelly P8:27 Rx2
65#
Taylor B8:28 Rx2
Cooper T9:30 Rx2
2 abmats
Deanna9:35 Rx2
75#
Diane10:08 Rx2
Hand stand push ups, 65#
Megan M10:08 Rx2
55#, HSPU 2ab mat 5-5-4-4-3-3-2-2-1-1
Dana F10:28 Rx2
65#
Evan B10:53 Rx2
95#, HSPU 2 ab mats 5-5-4-4-3-3-2-2-1-1
Jen7:20 Rx3
Rx reps, 50#
Megan S7:29 Rx3
Rx reps
Kristie8:08 Rx3
Pike HSPU
Emma L9:17 Rx3
Pike HSPU, 35#, Rx reps
Chad9:38 Rx3
5-5-4-4-3-3-2-2-1-1 (2 abmats) HSPU; 115#
Alaina10:56 Rx3
Pike HSPU, 55#
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

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

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.