DAILY WOD

Fri, Oct 3 2025

Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(7)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
251003 METCON251003 AT-HOME WOD251003 OPTIONAL STRENGTHOther Results

251003 METCON


(Rounds, Rx2, Rx3)
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)

Rx2: (105/155 lb)

Rx3: Every 4:00 for 5 sets:
30-second plank hold; 7/10-cal bike;
(35/45 lb)
– Rest with the remaining time in the interval.

Masters 55+: (95/135 lb)

Intended Stimulus:
-5+ rounds.
-Plank hold efforts in 2 sets or less.
-Bike in :45-1:15.
-Challenging but unbroken front squats.
-Take the barbell from the floor; first rep can be a squat clean.


1st6+1 RxMcKenzie Fri, Oct 3, 2025
2nd5+ 14 Rx2Dana F Fri, Oct 3, 2025
3rd7 + 4 Rx3Jeanne Fri, Oct 3, 2025
1st8+1 RxEzra Fri, Oct 3, 2025
Jeremy Fri, Oct 3, 2025
2nd7+3 RxWilly Fri, Oct 3, 2025
3rd6 + 2 RxJustin U Fri, Oct 3, 2025

Jeremy8+1 Rx
Ezra8+1 Rx
Willy7+3 Rx
Justin U6 + 2 Rx
McKenzie6+1 Rx
Mike6 Rx
Greg U5+8 Rx
Masters
Tom7+15 Rx2
Thomas B7 Rx2
Blake P6+7 Rx2
Chad6 + 2 Rx2
Andrew5 + 19 Rx2
Dana F5+ 14 Rx2
75#
Jason5 + 4 Rx2
Jake D5+1 Rx2
Jeanne7 + 4 Rx3
75#
Christine7+1 Rx3
85#, 10cals
Elizabeth7 Rx3
Mod wod
Veronica7 Rx3
Denisha7 Rx3
Adam7 Rx3
Wall ball
Nick Ga6 + 19 Rx3
95#, 15 cals
Megan S6 + 14 Rx3
(row) 55#; 10 cals
Kori6+14 Rx3
95#
Megan M6+3 Rx3
85#, 10cals
Diane6+2 Rx3
65#, 10cals
Jen6 Rx3
45#, 10 cals
Kim6 Rx3
1:00,15cal,125#, no rest
Taylor B5+12.6 Rx3
Rx reps, 65#
Ron5
110#, 15cals
Alice✅
scaled
Pam✅ Rx3
Emma L✅ Rx3
45#
Aniki✅
30#
Deanna✅ Rx3
95#
Rebecca P✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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


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

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

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.