Daily WOD

Tue, Apr 21

260421 METCON260421 AT HOME WOD260421 OPTIONAL STRENGTH

260421 METCON


(Reps, Int, Sc)
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (75/115 lb)
– Rest 3:00 between rounds.

Scaled/Masters: (65/95 lb)

Foundations:
8 rounds for reps:
On a 4:00 clock:
100-m run
6 clean and jerks (35/45 lb)
– Rest the remainder of each interval.

Intended Stimulus
-10+ reps per round; 80+ total reps.
-3:00 recovery to incentivize a hard effort per round.
-Similar time domain to Monday, but with sprint efforts.
-Each 100-meter sprint in under :30 for :30+ of barbell time.
-5+ cycled clean and jerks at a time.


1st70 RxLindsey C Tue, Apr 21, 2026
2nd60 RxCayla Tue, Apr 21, 2026
3rd49 RxKelly S Tue, Apr 21, 2026
1st86 RxJeremy Tue, Apr 21, 2026
2nd80 RxEvan B Tue, Apr 21, 2026
Ezra Tue, Apr 21, 2026
3rd78 RxMike Tue, Apr 21, 2026

Jeremy86 Rx
Ezra80 Rx
Evan B80 Rx
Mike78 Rx
Willy76 Rx
Thomas C75 Rx
Tom75 Rx
Chad73 Rx
Lindsey C70 Rx
Andrew66 Rx
Cayla60 Rx
Drew51 Rx
Kelly S49 Rx
Justin U48 Rx
48 C&J 200 AMSitups
Jessica T47 Rx
Alex D45 Rx
Katie E42 Rx
Kayla40 Rx
Jason B35 Rx
In Cabo.
Julia F82 Int
Cooper T81 Int
Jake D77 Int
Thomas B76 Int
Alex A75 Int
0:30 max effort bike
Sarah B70 Int
Elizabeth65 Int
Kori64 Int
Adam59 Int
Deanna55 Int
Veronica51 Int
Alicia48 Int
Megan S43 Int
Jen43 Int
Allan43 Int
Morgan w68 Sc
Dana F56 Sc
Mariah53 Sc
Alaina49 Sc
Denisha47 Sc
Ron37 Sc
Jemma✅ Int
Caleb No🤮 Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!