Daily WOD

Wed, Nov 19 2025

251119 METCON251119 PRE-WOD STRENGTH251119 AT-HOME WOD251119 OPTIONAL ACCESSORYOther Results

251119 METCON


(Time, Int, Sc)
4 rounds for time:
14/16-cal bike
16 box jumps (24/30 in)
16 shoulder-to-overheads (75/115 lb)

Rx2: 12/14-cal bike
16 box jumps (20/24 in)
16 shoulder-to-overheads (55/75 lb)

Rx3: 8/10-cal bike
12 box jumps (12/12 in)
12 shoulder-to-overheads (35/45 lb)

Masters 55+ option:
4 rounds for time:
12/14-calorie bike
16 box jumps (16/20 in)
16 shoulder-to-overheads (55/75 lb)


Intended Stimulus
-12:00-18:00.
-Echo bike in under 2:00.
-Box jumps in under 1:00.
-Shoulder-to-overheads in under :90; 10+ reps to start.


1st14:50 RxMari Wed, Nov 19, 2025
2nd17:10 RxKori Wed, Nov 19, 2025
3rd18:49 RxHarley Wed, Nov 19, 2025
1st11:42 RxJeremy Wed, Nov 19, 2025
2nd12:53 RxWilly Wed, Nov 19, 2025
3rd14:17 RxMike Wed, Nov 19, 2025

Jeremy11:42 Rx
Willy12:53 Rx
Mike14:17 Rx
Chad14:27 Rx
Jason B14:28 Rx
Mari14:50 Rx
Ezra14:50 Rx
Greg U16:02 Rx
Tom16:56 Rx
Kori17:10 Rx
Justin U17:20 Rx
Harley18:49 Rx
Kelley19:29 Rx
Andrew12:11 Int
Kim12:53 Int
Masters
Evan B14:16 Int
95lbs
Thomas B14:28 Int
95lbs, dropped to RX2 on round 2. Echo Bike
Cayla15:03 Int
14 cal bike/20” box/75# BB
Carlie15:04 Int
14 cal, 24” & #55
Adam15:44 Int
75# step ups
Eric H15:48 Int
85#
Jake D16:02 Int
Kherri16:08 Int
Gavin16:26 Int
95# S2OH, all else Rx2
Christine16:54 Int
Kelly S17:02 Int
Erika R17:55 Int
Kelly P18:30 Int
65lbs
Dale18:32 Int
Masters, rx cals. 65#
Taylor B18:45 Int
Alicia18:57 Int
John R19:54 Int
Rx bike and box jump
Cecy20:23 Int
Veronica15.09 Sc
14 cal bike 16 step ups 16 PP#65
Debra10:33 Sc
Step ups
Elizabeth10:47 Sc
Row 20”box
Melinda13:06 Sc
Step ups; unbroken lifts
Gabriela13:17 Sc
Megan S14:32 Sc
20in box jumps, 55#
Jenny14:55 Sc
Row, step ups, 55#, rx2 reps
Diane14:55 Sc
Pam16:29 Sc
Susan18:09 Sc
Alice20:49 Sc
Thomas C11:33
RX, sub 70# RKBS for BJ
Katie E14:21
14 cal, 24” step-ups, 55#
Denisha14:28
12 cal 12 box jump last two sets
Jen15:06
35# step ups
Mark16:26
55# 30”
Grace16:34
16 cal row step up 45lb
Evan F20:13
Scale
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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98 reviews

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2 months 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

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2 months 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!

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2 months 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

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2 months ago

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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