Daily WOD

Fri, Apr 3

260403 METCON260403 PRE WOD STRENGTH260403 OPTIONAL STRENGTH260403 AT HOME WOD260403 OPTIONAL SKILL

260403 METCON


(Time, Sc, Fnd)
Rx: 8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)

Scaled/Masters: 5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)

Foundations: 5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)

Intended Stimulus
-10:00-15:00; advanced athletes sub-10:00.
-Taller box jump-overs paired with moderately heavy hang power cleans.
-Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round.
-Use the pre-workout build-up to ensure proper barbell loading.


1st5:34 ScMari Fri, Apr 3, 2026
2nd7:27 ScKherri Fri, Apr 3, 2026
3rd8:13 ScCayla Fri, Apr 3, 2026
1st9:54 RxJeremy Fri, Apr 3, 2026
2nd10:47 RxThomas C Fri, Apr 3, 2026
3rd3:54 ScWilly Fri, Apr 3, 2026

Jeremy9:54 Rx
Thomas C10:47 Rx
Willy3:54 Sc
Mike5:30 Sc
Mari5:34 Sc
Tom6:30 Sc
Chad6:55 Sc
Cooper T6:58 Sc
Kherri7:27 Sc
Andrew7:43 Sc
20”
Cayla8:13 Sc
120#, 24in
Thomas B8:36 Sc
30”
Jake D8:42 Sc
Lindsey C9:10 Sc
120#,24”
Kelley10:56 Sc
24” box
Pam4:51 Fnd
Elizabeth5:00 Fnd
20in step overs, 55#
Julia F5:02 Fnd
Scaled with 85#
Jeanne5:31 Fnd
70#, 20in step overs
Adam6:12 Fnd
Katie E6:14 Fnd
20” jumps🥹/85#
Alice6:15 Fnd
Kim6:23 Fnd
110#, 24”
Greg U6:29 Fnd
Scaled with 115# 24” box jumps
Christine6:38 Fnd
Scaled with 75# 20” box
Jen6:41 Fnd
Megan M6:51 Fnd
Scaled w 85#
Deanna6:58 Fnd
75#, 20”
Denisha7:46 Fnd
55#
Maddy7:53 Fnd
Candi7:57 Fnd
52.5 for 1 rd, 50# for 1 rd, 45# for 6rd, some box jump some step overs
Caroline8:05 Fnd
8 rds: 8 step over, 8 medicine ball squats 14#
Kelly S8:30 Fnd
85#; 20”
Megan S8:38 Fnd
85#; 20in box jump overs
Ron9:18 Fnd
125#
David R9:20 Fnd
Scaled with 95#
Susan9:20 Fnd
40#
Alicia9:20 Fnd
65#, 24in box jump overs 🥳🥳🥳
Connie9:25 Fnd
Scott P9:36 Fnd
John W9:40 Fnd
85#; 20”
Drew9:45 Fnd
Denise9:58 Fnd
Deena9:59 Fnd
85#; 20” box jump overs
Julie11:18 Fnd
55#, 20”
Ryan B11:51 Fnd
135#, 24”
Eli5:15
24”; 35#
Eddie5:26
90#; step overs
Jemma5:39
DL 110;
Veronica10:00
75#; 20” step up
Ezra10:48
Aniki🥳
scaled
Dana F✅
Passion Wod
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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!

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

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