DAILY WOD

Thu, Dec 4 2025

Happy Birthday: Emily S
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
251204 METCON251204 AT-HOME WOD251204 POST WOD ACCESSORY

251204 METCON


(Rounds, Rx2, Rx3)
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 Rx2Cecy Thu, Dec 4, 2025
3rd4+2 Rx2Megan 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 Rx2
Evan B4+33 Rx2
Kori4+2 Rx2
Megan M4+2 Rx2
Andrew4 Rx2
Erika R4 Rx2
Eli7+1 Rx3
Jason6 Rx3
Jake D6 Rx3
Deanna6 Rx3
Tori5+2 Rx3
Cayla5+2 Rx3
1 RC
Emma L5+2 Rx3
Kelly P5+1 Rx3
Kelly S5+0.5 Rx3
Rope climbs
Allan4+32 Rx3
Mariah4+5 Rx3
Alicia4+2 Rx3
Kherri4+2 Rx3
Lyndsie4+2 Rx3
Rope climbs, 20 du
Mark4+1 rope climb Rx3
Singles
Sarah Waters13+2 Rx3
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

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

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.

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