Daily WOD

Thu, Mar 19

260319 METCON


(Time, Sc, Fnd)
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.

Rx2/Masters: Burpee box jump-overs (16/20 in)
Power cleans (65/95 lb)
– Complete 15/20 calories on the air bike after each round.

Rx3: 9-12-15-12-9 reps for time of:
Up-down box step-ups (16/20 in)
Hang Power cleans (35/45 lb)
– Complete 9/12 calories on the air bike after each round.

Intended Stimulus
-22:00-28:00.
-Long grind; maintain consistent pacing.
-10+ burpees per minute.
-Quick power clean singles with minimal breaks.
-Bike in 3:00 or less.


1st26:05 RxEmily S Thu, Mar 19, 2026
2nd28:24 RxJessica L Thu, Mar 19, 2026
3rd36:05 RxCayla Thu, Mar 19, 2026
1st26:57 RxWilly Thu, Mar 19, 2026
2nd27:23 RxCaleb Nu Thu, Mar 19, 2026
3rd32:28 RxEzra Thu, Mar 19, 2026

Emily S26:05 Rx
ouch
Willy26:57 Rx
Caleb Nu27:23 Rx
Jessica L28:24 Rx
Ezra32:28 Rx
Ron35:00 Rx
Tom35:34 Rx
Cayla36:05 Rx
Solo @SSFD
Thomas C37:14 Rx
Baxter38:30 Rx
Megan M41:01 Rx
Mari21:52 Sc
20”
Kelly P24:57 Sc
20”
Rylie25:09 Sc
Chad25:25 Sc
Rx2
Kori26:08 Sc
Eli27:07 Sc
AJ27:30 Sc
Rx2
Evan B27:41 Sc
Jason B28:33 Sc
Rx2
Kelly S28:45 Sc
Lyndsie28:58 Sc
Jake D33:06 Sc
Drew33:44 Sc
Rx2
Erika R35:00 Sc
20”
Gavin35:30 Sc
95# power clean, all else Rx
Mindy35:55 Sc
Gabriela19:34 Fnd
Elizabeth23:51 Fnd
9-15-21-15-9. 200m run, #35
Cecy24:55 Fnd
55# rx reps for BBSO 20”/PC, 9cal bike
Adam26:42 Fnd
Hang cleans, box step-overs
Deanna26:42 Fnd
Stephen27:02 Fnd
RX2-ish
Megan S27:28 Fnd
65#
Amber ga28:00 Fnd
20#
Jemma28:40 Fnd
55#; 20”, 15cal
Candi29:34 Fnd
Carlos30:14 Fnd
20”, 75#, 20 cals
Madelyne33:33 Fnd
20”, 55#, 15 cals
Melinda20:00
35#; mod burpees
Justin U✔️
Alt Hero WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


a month 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


a month 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


a month 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

melinda f


a month 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