Daily WOD

Fri, Apr 24

Sat, Jun 13, 2026 at 9:00am Beach WOD
260424 METCON260424 AT HOME WOD260424 OPTIONAL STRENGTH260424 OPTIONAL STAMINAMURPH PREP

260424 METCON


(Time, Int, Sc)
For time:
100 double-unders
60 DB deadlifts (50/70 lb)
100 double-unders
45 DB hang power cleans (50/70 lb)
100 double-unders
30 DB push jerks (50/70 lb)
– Use two dumbbells.

Scaled/Masters:
70 double-unders
60 DB deadlifts (35/50 lb)
70 double-unders
45 DB hang power cleans (35/50 lb)
70 double-unders
30 DB push jerks (35/50 lb)

Foundations:
60 single-unders
30 DB deadlifts (10/20 lb)
60 single-unders
25 DB hang power cleans (10/20 lb)
60 single-unders
20 DB push jerks (10/20 lb)

Intended Stimulus
-12:00-18:00.
-This is a grip- and shoulder-intensive, grind effort.
-Double-unders in 1:15-2:30.
-Dumbbell deadlifts in 2:00-3:00 and 3-5 sets; heavier dumbbells than usual.
-Dumbbell hang power clean in 2:30-3:30 and 3-6 sets.
-Dumbbell push jerks in 1:30-2:00 and 3-6 sets.


1st14:54 IntCayla Fri, Apr 24, 2026
2nd15:29 IntLindsey C Fri, Apr 24, 2026
3rd17:00 IntEmily S Fri, Apr 24, 2026
1st17:12 RxJeremy Fri, Apr 24, 2026
2nd20:00 RxEzra Fri, Apr 24, 2026
Thomas C Fri, Apr 24, 2026
3rd12:12 IntCaleb P Fri, Apr 24, 2026

Jeremy17:12 Rx
Thomas C20:00 Rx
CAP + 15
Ezra20:00 Rx
Time cap- 16 push jerks
Caleb P12:12 Int
Evan B12:44 Int
Chase To12:55 Int
Mike13:43 Int
Cayla14:54 Int
Solo @SSFD, all reps and #35s
Chad15:11 Int
Lindsey C15:29 Int
Tom15:50 Int
Carson C16:43 Int
😘
Emily S17:00 Int
40#
Jessica L17:29 Int
Thomas B20:00 Int
Time cap - 27 push jerks, 270xDU
Eli4:38 Sc
Alex S6:00 Sc
35#
Dale6:55 Sc
25#
Andrew7:13 Sc
Grace7:55 Sc
15#
Ron8:14 Sc
35#
Pam9:00 Sc
Susan9:15 Sc
Melissa J9:23 Sc
Greg U11:01 Sc
Scaled reps with su & 25#
Harley11:14 Sc
Double unders
Julia F11:15 Sc
scaled reps 20#
Allan11:25 Sc
Scaled reps, 25#
Maddy11:56 Sc
20# sc reps
Deena11:57 Sc
30# DB; 60 single unders
Cooper s12:00 Sc
40#/ 200 su/ sc reps
Christine12:02 Sc
100 SU, 60DL, 45 HPC, 30 PJ 25#
Katie E12:02 Sc
RX reps, singles, 35#s
Carlie12:12 Sc
50 DUs & 60/45/30 @ #25
Alice12:12 Sc
Tori12:15 Sc
Elizabeth12:24 Sc
FND 7:06 #15 singles, then added 30DL, 25CL,20PJ
Jeanne12:26 Sc
sc reps/ 20#/ su
Alicia13:25 Sc
100 SU, 60/45/30, 20lb DBs
David R13:34 Sc
Deanna14:02 Sc
25#, rx reps, 200 su
Megan M14:15 Sc
Scaled w 25#
Kori14:22 Sc
Sc reps/DU, 25#
Jake D14:50 Sc
Scaled w 35#
Kristen14:51 Sc
sc reps/ 15#/ su
Candi15:10 Sc
Kim15:28 Sc
Sc reps/DU, 35#{
Veronica15:44 Sc
25#, rx reps
Kelly P15:48 Sc
Rx reps, 25#
Mindy16:14 Sc
Alex D16:23 Sc
35# rx reps,
Julie17:15 Sc
Sc reps 20/25#
John R13:00
Deadlifts, scaled reps
Dana F✅
MOD WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Lyndsie Williams


4 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!

melinda f


4 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