Daily WOD

Wed, Nov 19 2025

Most Recent Benchmark:
ANNIE on Mar 17, 2026 (1 day ago)
251119 METCON251119 PRE-WOD STRENGTH251119 AT-HOME WOD251119 OPTIONAL ACCESSORYOther Results

251119 METCON


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

95 reviews

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

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!

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

Lyndsie Williams


a week 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!

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