Daily WOD

Fri, Oct 3 2025

Happy Birthday: Aniki & Kristen & Jenny
Gymversary: Caleb Nu(7)
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (1 day ago)
251003 METCON251003 AT-HOME WOD251003 OPTIONAL STRENGTHOther Results

251003 METCON


(Rounds, Sc, Fnd)
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 ScDana F Fri, Oct 3, 2025
3rd7 + 4 FndJeanne 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 Sc
Thomas B7 Sc
Blake P6+7 Sc
Chad6 + 2 Sc
Andrew5 + 19 Sc
Dana F5+ 14 Sc
75#
Jason5 + 4 Sc
Jake D5+1 Sc
Jeanne7 + 4 Fnd
75#
Christine7+1 Fnd
85#, 10cals
Elizabeth7 Fnd
Mod wod
Veronica7 Fnd
Denisha7 Fnd
Adam7 Fnd
Wall ball
Nick Ga6 + 19 Fnd
95#, 15 cals
Megan S6 + 14 Fnd
(row) 55#; 10 cals
Kori6+14 Fnd
95#
Megan M6+3 Fnd
85#, 10cals
Diane6+2 Fnd
65#, 10cals
Jen6 Fnd
45#, 10 cals
Kim6 Fnd
1:00,15cal,125#, no rest
Taylor B5+12.6 Fnd
Rx reps, 65#
Ron5
110#, 15cals
Alice✅
scaled
Pam✅ Fnd
Emma L✅ Fnd
45#
Aniki✅
30#
Deanna✅ Fnd
95#
Rebecca P✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

melinda f


a week ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


a week ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Carlie Thayer


2 years 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

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a week ago

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Dale Auten


a year 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