Daily WOD

Wed, Oct 29 2025

251029 METCON251029 AT-HOME WOD251029 POST WOD SKILL251029 OPTIONAL STRENGTH251029 OPTIONAL ACCESSORYOther Results

251029 METCON


(Time, Sc, Fnd)
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 ring dips

20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups

Rx2: 40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips

20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups

Rx3: 20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees

15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips

10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.

Masters 55+ option:
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box step-overs (20/24 in)
30 air squats
30 ring dips

20 box step-overs (20/24 in)
20 air squats
20 dumbbell push presses (20/35 lb)
– Use two dumbbells

Intended Stimulus
-8:00-14:00.
-Inspired by the Hero workout, J.T.
-Plenty of movement function interference.
-Complete the ring dips and handstand push-ups each in no more than 6 sets.


1st13:46 ScMegan M Wed, Oct 29, 2025
2nd14:24 ScJulia F Wed, Oct 29, 2025
3rd15:02 ScMadelyne Wed, Oct 29, 2025
1st8:39 RxWilly Wed, Oct 29, 2025
2nd10:57 RxThomas B Wed, Oct 29, 2025
3rd12:32 RxKim Wed, Oct 29, 2025

Willy8:39 Rx
Thomas B10:57 Rx
Kim12:32 Rx
Justin U14:29 Rx
No Abmat
Mike14:47 Rx
Gavin16:05 Rx
Thomas C18:00ish Rx
Megan M13:46 Sc
Julia F14:24 Sc
Greg U14:25 Sc
Evan B14:28 Sc
Chad14:40 Sc
Madelyne15:02 Sc
Jessica T15:03 Sc
Deanna15:43 Sc
Jason15:44 Sc
Cooper T15:48 Sc
Ab mat HSPU
Lyndsie16:17 Sc
Kori16:43 Sc
Banded dips ab mat hspu
Eric H18:00 Sc
Lindsey H18:00 Sc
Tom18:28 Sc
2 ab mats rx reps
Jake D18:35 Sc
Cecy18:51 Sc
Kristen19:03 Sc
Alicia22:30 Sc
Elizabeth6:30 Fnd
16”box, pike
Debra6:52 Fnd
Aliza7:50 Fnd
Pam8:37 Fnd
Kristie8:48 Fnd
Emily Bo9:01 Fnd
Chrissy9:07 Fnd
Denisha9:30 Fnd
Melinda9:47 Fnd
Alice9:50 Fnd
Melissa J10:00 Fnd
Susan11:38 Fnd
Adam11:48 Fnd
Rx2 reps, step overs
Aniki11:48 Fnd
Alaina12:42 Fnd
Veronica14:11 Fnd
Box step up Rx reps
Carlie15:12 Fnd
Rx Reps: Box Step Overs, HR Knee PU, Banded Ring Dips, Seated DB Press #25x2
Dale15:30 Fnd
Rx reps
Gabriela9:36
scaled
Katie E14:23
16” jumps, bench dips, seated db press
Evan F19:45
scaled
David F21:44
Scale
Grace✅ Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Cayla Brantley


4 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Lyndsie Williams


3 weeks ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

melinda f


3 weeks 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


3 weeks 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!

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