DAILY WOD

Wed, Nov 19 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
251119 METCON251119 PRE-WOD STRENGTH251119 AT-HOME WOD251119 OPTIONAL ACCESSORYOther Results

251119 METCON


(Time, Rx2, Rx3)
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
Jason14:28 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 Rx2
Kim12:53 Rx2
Masters
Evan B14:16 Rx2
95lbs
Thomas B14:28 Rx2
95lbs, dropped to RX2 on round 2. Echo Bike
Cayla15:03 Rx2
14 cal bike/20” box/75# BB
Carlie15:04 Rx2
14 cal, 24” & #55
Adam15:44 Rx2
75# step ups
Eric H15:48 Rx2
85#
Jake D16:02 Rx2
Kherri16:08 Rx2
Gavin16:26 Rx2
95# S2OH, all else Rx2
Christine16:54 Rx2
Kelly S17:02 Rx2
Erika R17:55 Rx2
Kelly P18:30 Rx2
65lbs
Dale18:32 Rx2
Masters, rx cals. 65#
Taylor B18:45 Rx2
Alicia18:57 Rx2
John R19:54 Rx2
Rx bike and box jump
Cecy20:23 Rx2
Veronica15.09 Rx3
14 cal bike 16 step ups 16 PP#65
Debra10:33 Rx3
Step ups
Elizabeth10:47 Rx3
Row 20”box
Melinda13:06 Rx3
Step ups; unbroken lifts
Gabriela13:17 Rx3
Megan S14:32 Rx3
20in box jumps, 55#
Jenny14:55 Rx3
Row, step ups, 55#, rx2 reps
Diane14:55 Rx3
Pam16:29 Rx3
Susan18:09 Rx3
Alice20:49 Rx3
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)

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

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.

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