Daily WOD

Thu, Dec 4 2025

Happy Birthday: Emily S
251204 METCON251204 AT-HOME WOD251204 POST WOD ACCESSORY

251204 METCON


(Rounds, Int, Sc)
AMRAP 15:
200-m run
3 rope climbs (15/15 ft)
40 double-unders

Rx2/Masters 55+: 200-m run
2 rope climbs (12/12 ft)
30 double-unders

Rx3: 200-m run
3 pull-to-stands
30 single-unders

Intended Stimulus
-4-7 rounds.
-Run in 1:15 or less.
-Rope climbs in less than 1:30.
-Double-unders in under 1:00.
-Consistent run and jump rope pace.
-Maintain quick transitions between movements.


1st5+200 RxEmily S Thu, Dec 4, 2025
2nd4+3.5 IntCecy Thu, Dec 4, 2025
3rd4+2 IntMegan M Thu, Dec 4, 2025
Kori Thu, Dec 4, 2025
1st6 + 23 RxAdam Thu, Dec 4, 2025
2nd6+5 RxWilly Thu, Dec 4, 2025
3rd4+8 RxJeremy Thu, Dec 4, 2025

Adam6 + 23 Rx
10/10/10 knee raises/ box step overs/ 95lb Power clean
Willy6+5 Rx
Emily S5+200 Rx
Jeremy4+8 Rx
Gavin4+5 Rx
Thomas B4+2 Rx
Tom4 Rx
Cecy4+3.5 Int
Evan B4+33 Int
Kori4+2 Int
Megan M4+2 Int
Andrew4 Int
Erika R4 Int
Eli7+1 Sc
Jason B6 Sc
Jake D6 Sc
Deanna6 Sc
Tori5+2 Sc
Cayla5+2 Sc
1 RC
Emma L5+2 Sc
Kelly P5+1 Sc
Kelly S5+0.5 Sc
Rope climbs
Allan4+32 Sc
Mariah4+5 Sc
Alicia4+2 Sc
Kherri4+2 Sc
Lyndsie4+2 Sc
Rope climbs, 20 du
Mark4+1 rope climb Sc
Singles
Sarah Wat3+2 Sc
Elizabeth5+2
scaled
Kristen3+2
scaled
Justin U✔️
Alt WOD Victoria
Katie E✔️
Hero WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


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

Cayla Brantley


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

Megan McCarthy


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!

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

Lyndsie Williams


2 months 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!