https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 Daily Workout for Jul 11, 2026 en-us Sat, 11 Jul 2026 00:00:00 MST Sat, 11 Jul 2026 10:11:57 MST https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitdahlonega.rxgym.com/images/icons/rssfeed.png 39 31 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 Sat, 11 Jul 2026 00:00:00 MST AMRAP 25: <br />4 bar muscle-ups <br />8 cal row<br />12 wall-ball shots (14/20lb)<br />-One partner completes a full round before switching. <br /><br />Intermediate: <br />4 chest-to-bar pull ups<br />8 cal row<br />12 wall-ball shots (10/14lb) <br /><br />Scaled: <br />4 jumping pull ups <br />5 cal row<br />6 wall-ball shots (6/10;b) https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 Sat, 11 Jul 2026 00:00:00 MST At-home option:<br />For time, partitioned any way:<br />40 dumbbell devils presses (20/35 lb)<br />60 shuttle runs<br />80 dumbbell thrusters (20/35 lb)<br />– Use two dumbbells.<br />– 20:00 time cap. https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 https://crossfitdahlonega.rxgym.com/index.asp?pageid=1&startdate=20260711 Sat, 11 Jul 2026 00:00:00 MST On a 15:00 clock:<br />Press to handstand practice<br />– Rest as needed between efforts.<br /><br />Notes<br />-A press to handstand starts with your hands and feet on the floor and your hips up in the air.<br />-It is slightly easier to put your feet outside shoulder width and your hands right between your feet.<br />-Lean forward slightly and gradually put more weight on your hands.<br />-Use your spinal erectors, glutes, and hamstrings to pull your legs up into a handstand.