Daily WOD

Thu, Apr 30

260430 METCON260430 AT HOME WODMURPH PREP

260430 METCON


(Time, Int, Sc)
5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.

Scaled:
:30 tuck hold
10/13-cal air bike
10 DB burpees (20/35 lb)

Foundations:
:30 seated leg raise hold
7/10-cal air bike
10 DB burpees (10/15 lb)

Masters 55+ option:
5 rounds for time:
:30 L-sit
14/18-calorie air bike
10 dumbbell burpees (20/35 lb)

Intended Stimulus
-2:00-3:00 per round.
-Bike in :45-1:00
-Dumbbell burpees in :30-1:00.
-L-sit holds in 1-3 sets and under 1:00.
-Built-in rest for a hard push each round.


1st17:56 IntJulia F Thu, Apr 30, 2026
2nd18:01 IntRylie Thu, Apr 30, 2026
3rd19:28 IntMegan M Thu, Apr 30, 2026
1st20:46 RxMatthew Thu, Apr 30, 2026
2nd23:13 RxThomas B Thu, Apr 30, 2026
3rd17:40 IntTom Thu, Apr 30, 2026

Matthew20:46 Rx
Thomas B23:13 Rx
Tom17:40 Int
Julia F17:56 Int
Rylie18:01 Int
Jake D18:48 Int
Andrew19:21 Int
Megan M19:28 Int
Jessica L20:04 Int
Robbie20:06 Int
Ezra20:23 Int
Rx reps/weight/cal
Kelly S20:56 Int
Mike21:12 Int
Rx reps, weight, cals
Emily Bo21:13 Int
Jessica T21:19 Int
Chad21:24 Int
Rx reps, weight, cals
Cecy21:26 Int
Cooper s21:52 Int
40#, row
Veronica21:56 Int
Harley22:04 Int
Alicia22:33 Int
Jesse T22:47 Int
Mindy23:02 Int
Megan S23:10 Int
row
Gavin24:37 Int
20 row cals, L-sit attempt, all else Rx. 2:52,3:08,3:25,3:33,3:39
Scott P24:46 Int
Drew24:54 Int
Rx reps and weight
Madelyne21:37 Sc
Scaled but 15#
Eli22:00 Sc
Amber ga23:20 Sc
Jen23:55 Sc
row,
Jemma17:45
4 rounds, Rx reps
Adam17:54
pushups
McKenzie22:12
scaled
Justin U✔️
Alt hero wod
Diane💪🏻 Int
Dana F✅
MOD WOD
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

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

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


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!

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!