DAILY WOD

Tue, Dec 16 2025

Happy Birthday: Teddy
Gymversary: Ezra(1)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
251216 METCON251216 AT HOME WOD251216 OPTIONAL ACCESSORY251216 OPTIONAL STRENGTH

251216 METCON


(Time, Rx2, Rx3)
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 Rx3Julia F Tue, Dec 16, 2025
2nd5:22 Rx3Jeanne Tue, Dec 16, 2025
3rd5:29 Rx3Gabriela Tue, Dec 16, 2025
1st12:58 RxWilly Tue, Dec 16, 2025
2nd9:10 Rx2Jeremy Tue, Dec 16, 2025
3rd11:52 Rx2Chad Tue, Dec 16, 2025

Willy12:58 Rx
Jeremy9:10 Rx2
135#, BMU
Chad11:52 Rx2
Bar muscle up
Mike11:54 Rx2
Ring muscl ups
Julia F4:00 Rx3
Hang snatch, false grip ring rows, 55#
Jeanne5:22 Rx3
30 p snatch 45#, 30 fg RR
Gabriela5:29 Rx3
Ring transitions
Mari6:00 Rx3
65#, bent over rows
Denisha6:43 Rx3
Ring transitions
Cooper T6:46 Rx3
95#, hang snatch, ring transitions
Scott P6:58 Rx3
Power clean, 15 transitions, 35#
Jen6:59 Rx3
Alicia7:03 Rx3
30 reps, 45#
John R7:11 Rx3
65#, high ring transitions
Jake D7:31 Rx3
RX Reps, low ring transitions, 55#
Harley8:00 Rx3
55#, ring transitions
Megan M8:29 Rx3
Rx reps, low ring transitions, 45#
Matt Bo8:30 Rx3
35#, ring transitions
Cecy8:39 Rx3
30 reps, 45#, most squat snatch
Melinda8:46 Rx3
35#, ring transitions
Grace8:56 Rx3
30 reps, 45#
Eddie9:16 Rx3
35#, ring transitions
Tom10:42 Rx3
135#, high ring transitions
Kelly S11:03 Rx3
Ring transitions
Erika R11:25 Rx3
65#, ring transitions
Deanna11:26 Rx3
45#, ring transitions
Kelly P11:28 Rx3
Ring transitions
Lindsey C11:47 Rx3
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

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.

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

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