Daily WOD

Tue, Dec 16 2025

Gymversary: Ezra(1)
251216 METCON251216 AT HOME WOD251216 OPTIONAL ACCESSORY251216 OPTIONAL STRENGTH

251216 METCON


(Time, Int, Sc)
For time:
30 squat snatches (95/135 lb)
30 ring muscle-ups

Rx2: 30 squat snatches (65/95 lb)
15 ring muscle-ups

Rx3: 20 power snatches (35/45 lb)
20 false-grip ring rows

Masters 55+ option:
For time:
30 squat snatches (65/95 lb)
20 chest-to-bar pull-ups or 10 ring muscle-ups

Intended Stimulus
-8:00-14:00.
-High-skill chipper style couplet with some pressing interference.
-Squat snatches in less than 6:00.
Muscle-ups in less than 8:00.


1st4:00 ScJulia F Tue, Dec 16, 2025
2nd5:22 ScJeanne Tue, Dec 16, 2025
3rd5:29 ScGabriela Tue, Dec 16, 2025
1st12:58 RxWilly Tue, Dec 16, 2025
2nd9:10 IntJeremy Tue, Dec 16, 2025
3rd11:52 IntChad Tue, Dec 16, 2025

Willy12:58 Rx
Jeremy9:10 Int
135#, BMU
Chad11:52 Int
Bar muscle up
Mike11:54 Int
Ring muscl ups
Julia F4:00 Sc
Hang snatch, false grip ring rows, 55#
Jeanne5:22 Sc
30 p snatch 45#, 30 fg RR
Gabriela5:29 Sc
Ring transitions
Mari6:00 Sc
65#, bent over rows
Denisha6:43 Sc
Ring transitions
Cooper T6:46 Sc
95#, hang snatch, ring transitions
Scott P6:58 Sc
Power clean, 15 transitions, 35#
Jen6:59 Sc
Alicia7:03 Sc
30 reps, 45#
John R7:11 Sc
65#, high ring transitions
Jake D7:31 Sc
RX Reps, low ring transitions, 55#
Harley8:00 Sc
55#, ring transitions
Megan M8:29 Sc
Rx reps, low ring transitions, 45#
Matt Bo8:30 Sc
35#, ring transitions
Cecy8:39 Sc
30 reps, 45#, most squat snatch
Melinda8:46 Sc
35#, ring transitions
Grace8:56 Sc
30 reps, 45#
Eddie9:16 Sc
35#, ring transitions
Tom10:42 Sc
135#, high ring transitions
Kelly S11:03 Sc
Ring transitions
Erika R11:25 Sc
65#, ring transitions
Deanna11:26 Sc
45#, ring transitions
Kelly P11:28 Sc
Ring transitions
Lindsey C11:47 Sc
55#, ring transitions
Emily S14:37
85#, 30 ring pullups + dips
Dana F✅
Mod Wod at home
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

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!

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