Daily WOD

Fri, Jan 23

260123 METCON260123 POST WOD ACCESSORY260123 OPTIONAL STRENGTH260123 OPTIONAL ACCESSORY

260123 METCON


(Rounds, Int, Sc)
AMRAP 9:
12 alternating hang DB snatches (35/50 lb)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB

Rx2/Masters: AMRAP 9:
12 alternating hang DB snatches (20/35 lb)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB

Rx3: 12 alternating hang DB snatches (10/15 lb)
6 single-arm DB overhead reverse lunges, left
6 single-arm DB overhead reverse lunges, right
12 lateral steps over the DB

Intended Stimulus:
-3+ rounds.
-Hang dumbbell snatches in 1:00 or less.
-Dumbbell overhead squats in :30 or less/arm.
-Lateral jumps over the dumbbell in :45 or less.


1st6 RxJessica T Fri, Jan 23, 2026
Mari Fri, Jan 23, 2026
2nd7+23 IntRobbie Fri, Jan 23, 2026
3rd7+6 IntRebecca P Fri, Jan 23, 2026
1st7+26 RxJeremy Fri, Jan 23, 2026
2nd7+8 RxDale Fri, Jan 23, 2026
3rd7+3 RxWilly Fri, Jan 23, 2026

Jeremy7+26 Rx
Dale7+8 Rx
Masters 35# front rack
Willy7+3 Rx
Mari6 Rx
Jessica T6 Rx
65lb barbell overhead
Andrew5+17 Rx
Mike5+10 Rx
Matthew5+10 Rx
Robbie7+23 Int
Rebecca P7+6 Int
Harley7 Int
Kelly P6+15 Int
Evan B6+7 Int
Megan M6 Int
Kelly S5+16 Int
Deanna5+12 Int
30lb overhead squat with a box
Greg U5+12 Int
Thomas C5+12 Int
Erika R5+8 Int
25#
Hope5 Int
Jen4+32 Int
Julie4+20 Int
John R4+18 Int
50# snatch
Mindy4+12 Int
35 Barbell overhead squats
Jake D4+12 Int
Megan S4+9 Int
Matt Bo4+4 Int
Kherri4 Int
35#
Elizabeth7 Sc
Kim6+12 Sc
25#
Cooper T6+9 Sc
35lb
Alicia6 Sc
Debra5+24 Sc
Scaled
Caroline5+24 Sc
Taylor A5+18 Sc
15#, OH squat
Pam5+12 Sc
10lb snatch and overhead squat
Alice5+6 Sc
10lb snatch, 5lb overhead squat to a box
Jeanne5+5 Sc
20# snatch
Candi4+24 Sc
Carson C4+19 Sc
70# snatch, 50# OH squat to target
Susan4+14 Sc
15lb snatch, 5lb overhead squat to a box
John W4+14 Sc
Allan4+6 Sc
Masters
Adam✅
More than Chad✅
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

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

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!

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