DAILY WOD

Wed, Dec 3 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
251203 METCON251203 AT-HOME WOD251203 OPTIONAL ACCESSORY251203 OPTIONAL STRENGTHOther Results

251203 METCON


(Weight)
For load:
Overhead squat
3-3-3

Front squat
3-3-3

Back squat
3-3-3

Rx2/Masters 55+: Same as Rx’d

Rx3: Same as Rx’d

Intended Stimulus
-Heavy day, relative to each individual athlete.
-Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets.
-Rest about 3:00 between sets.


1st485 RxTrina Wed, Dec 3, 2025
2nd450 RxEmily S Wed, Dec 3, 2025
3rd435 RxJessica T Wed, Dec 3, 2025
1st975 RxJeremy Wed, Dec 3, 2025
2nd845 RxEzra Wed, Dec 3, 2025
3rd815 RxTom Wed, Dec 3, 2025
Willy Wed, Dec 3, 2025

Jeremy975 Rx
235/335/405
Ezra845 Rx
215/315/315
Willy815 Rx
195/295/325
Tom815 Rx
185/295/335
Cooper T745 Rx
175/245/325
Mike730 Rx
185/230/315
Justin U730 Rx
175/255/300
Chad705 Rx
155/235/315
Thomas B625 Rx
115, 225, 285
John R625 Rx
Blake P585 Rx
Gavin547.5 Rx
OHS: 95, 115, 117.5 FS: 155, 185, 205 BS: 185, 205, 225
Jake D535 Rx
115,185,235
Trina485 Rx
105/165/215
Greg U485 Rx
95/175/215
Eric H450 Rx
100/155/195
Emily S450 Rx
120, 145, 185
Jessica T435 Rx
105/145/185
Kristen430 Rx
110/135/185
Dale410 Rx
75, 145, 190
Alex D410 Rx
80/140/190
Eddie405 Rx
65/125/215
Erika R390 Rx
Christine380 Rx
75/135/170
Harley370 Rx
Steven W355 Rx
45/145/165
David355 Rx
Megan M335 Rx
Lyndsie330 Rx
Mark315 Rx
65/115/135
Sarah Waters1315 Rx
Kelly S310 Rx
65/120/125
Mariah310 Rx
65/120/125
Jeanne305 Rx
65/115/125
Cecy305 Rx
75/105/125
Emma L285 Rx
Evan F285 Rx
Kelly P280 Rx
65/100/115
Veronica280.....65os 100fs 115 bs Rx
Alicia270 Rx
42.5/102.5/125
Alaina265 Rx
67.5/77.5/120
Julie255 Rx
John W245 Rx
45/75/125
Pam220 Rx
47.50/75/97.50
Gabriela205 Rx
Lauren Wa192.5 Rx
42.5/55/95
Melissa J190 Rx
Alice185 Rx
45/65/75
Denisha150 Rx
Chrissy80 Rx
15/30/35
Adam1,000+ Rx
400M run/ 20 WB 14lb/ 8 Pull-ups 5Rds
Ron555
115/175/265
Jenny235
85/65/85
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

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

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.