Daily WOD

Thu, Jan 8

260108 METCON260108 PRE WOD STRENGTH260108 AT HOME WOD

260108 METCON


(Rounds, Int, Sc)
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

Rx2: 1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

Rx3: 1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.

Masters 55+ option:
AMRAP 10:
1 power clean (95/135 lb)
1 bar muscle-up or chest-to-bar pull-up
5/7-calorie Echo bike
– Add 1 rep to power cleans and bar muscle-ups until time expires.

Intended Stimulus
-5+ rounds.
-Moderate-to-heavy power cleans.
-Sprint on the bike.
-Movement interference between the power cleans and bar muscle-ups.


1st6+3 IntJessica T Thu, Jan 8, 2026
2nd6 IntKherri Thu, Jan 8, 2026
3rd5 IntKelly P Thu, Jan 8, 2026
Lindsey C Thu, Jan 8, 2026
1st8+5 RxJeremy Thu, Jan 8, 2026
2nd7+20 RxWilly Thu, Jan 8, 2026
3rd6+6 RxCaleb Nu Thu, Jan 8, 2026

Jeremy8+5 Rx
Willy7+20 Rx
Caleb Nu6+6 Rx
Mike6 Rx
Thomas B5+1 Rx
Gavin4+6 Rx
Masters, BMU
Chad4+5 Rx
Evan B4+5 Rx
Tom6+7 Int
185#
Jake D6+3 Int
Jessica T6+3 Int
Jason B6+2 Int
Kherri6 Int
Lindsey C5 Int
125#
Kelly P5 Int
Caleb No5 Int
185#
Alex D7+16 Sc
100#, 5 cal, banded pu
Veronica6+13 Sc
85#, 5 cal, banded pu
Adam6+7 Sc
Alicia6+7 Sc
85#, jumping C2B, 3 cal
Emily Bo6+5 Sc
75#, 5 cal, jumping pu
Megan S6+2 Sc
85#, 5cal
Jessica L6+2 Sc
Rx2 reps, banded chest to bar, 105#
Megan M6 Sc
Rx2 reps, pull ups
Cecy6 Sc
C2B, 5 cal, 75#
Eli6 Sc
35#, banded pu
Lyndsie6 Sc
95#, 5 cal, jumping c2b
Eddie5+12 Sc
105#, banded pu, 7 cal
Matt Bo5+12 Sc
75#, 7 cal
Ron5+6 Sc
135#, banded pu, 5 cal
Kelly S5+6 Sc
Rx2 reps and weight, pull ups
Taylor B5+3 Sc
Rx2 reps and weight, banded pull ups
Steven W5 Sc
95#
Diane5 Sc
95#, banded C2B, 5cal
Kori✔️
Rankel hero wod
Justin U✔️
Alt Hero Rankel
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

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!

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