DAILY WOD

Mon, Dec 15 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
251215 METCON251215 OPTIONAL STRENGTH251215 POST WOD ACCESSORY251215 OPTIONAL CORE CONDITIONING

251215 METCON


(Time, Rx2, Rx3)
3 rounds for time:
400-m run
30 double-DB push presses (25/35 lb)

Rx2/Masters 55+: 400-m run
20 double-DB push presses (25/35 lb)

Rx3: 400-m run
15 double-DB push presses (15/20 lb)

Intended Stimulus
-9:00-12:00.
-Run efforts in 2:15 or less.
-Push presses in 1-3 sets.
-Couplet with minimal movement interference.


1st10:09 RxEmily S Mon, Dec 15, 2025
2nd10:46 RxAlex D Mon, Dec 15, 2025
3rd11:21 RxDeanna Mon, Dec 15, 2025
1st7:30 RxJeremy Mon, Dec 15, 2025
2nd7:38 RxWilly Mon, Dec 15, 2025
3rd8:05 RxWalker Mon, Dec 15, 2025

Jeremy7:30 Rx
Bike
Willy7:38 Rx
Walker8:05 Rx
30#
Thomas B9:11 Rx
Evan B9:40 Rx
Emily S10:09 Rx
Mike10:16 Rx
Kim10:46 Rx
Alex D10:46 Rx
Bike
Chad10:50 Rx
Ron10:58 Rx
Masters
Deanna11:21 Rx
Kherri11:26 Rx
Row
Cooper T11:32 Rx
Greg U11:33 Rx
Masters Rx
Jessica L12:18 Rx
Cayla12:23 Rx
Gavin12:55 Rx
Katie E13:25 Rx
500m row
Veronica9:03 Rx2
25lb bike
Adam9:15 Rx2
30#
Mariah9:48 Rx2
20lb bike
Mari9:54 Rx2
Christine10:11 Rx2
Mindy10:48 Rx2
Lyndsie10:57 Rx2
Carlie11:25 Rx2
500m row
Dale11:30 Rx2
Jake D11:57 Rx2
1st round RX
Eddie11:58 Rx2
30lb
Megan M12:34 Rx2
Diane12:35 Rx2
Kelly S14:15 Rx2
Alicia7:37 Rx3
W/ 20#
Elizabeth9:21 Rx3
Emily Bo10:04 Rx3
15lb 20 reps
Megan S10:36 Rx3
❄️ Brrrrrr
Aniki10:49 Rx3
Alice10:50 Rx3
Candi10:51 Rx3
Susan10:53 Rx3
Dana F11:09 Rx3
500m row/30 push press
Julie12:08 Rx3
Taylor A13:30 Rx3
15lb drop to 10lb 30 reps 400m run
David14:00 Rx3
30reps
Kori12:39
500m Row 30db pp 25#
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

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

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

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.