Daily WOD

Mon, Jul 15 2019

Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS
Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Walker
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
7/15/19 ConditioningJuly Challenge Day 27

7/15/19 Conditioning


(Rounds)
Not for time***
5 Sets
8 KB or DB Rack 1.25 Cyclist Squats
rest 20sec
12 Alternating Back Rack Drop Lunges (2-4')
rest 20sec
50' Sled Push (towel +weight)
rest 20sec
12 Box Jump Overs (24/20)
rest 2mins between sets

Dual KB/DB
Lunge: 95/65 max
Can go lighter!


1st5 RxRenee Mon, Jul 15, 2019
Erika R Mon, Jul 15, 2019
Lindsey H Mon, Jul 15, 2019
Pam Mon, Jul 15, 2019
Aidan Mon, Jul 15, 2019
Robbie Mon, Jul 15, 2019
Emily Br Mon, Jul 15, 2019
Mari Mon, Jul 15, 2019
Alice Mon, Jul 15, 2019
Jamie Mon, Jul 15, 2019
Kherri Mon, Jul 15, 2019
Elizabeth Mon, Jul 15, 2019
Katie E Mon, Jul 15, 2019
Mindy Mon, Jul 15, 2019
2nd5 Mariah Mon, Jul 15, 2019
Cecy Mon, Jul 15, 2019
Libbie Mon, Jul 15, 2019
3rd4 Stephanie Mon, Jul 15, 2019
1st5 RxJustin T Mon, Jul 15, 2019
Tim A Mon, Jul 15, 2019
Nick Ga Mon, Jul 15, 2019
Ian N Mon, Jul 15, 2019
Chase To Mon, Jul 15, 2019
Bob C Mon, Jul 15, 2019
2nd5 Caleb Nu Mon, Jul 15, 2019

Mindy5 Rx
20#;45#
Katie E5 Rx
30#/65/70
Elizabeth5 Rx
Kherri5 Rx
Bob C5 Rx
Chase To5 Rx
Jamie5 Rx
Alice5 Rx
Ian N5 Rx
Mari5 Rx
Emily Br5 Rx
Robbie5 Rx
Aidan5 Rx
Pam5 Rx
Lindsey H5 Rx
Erika R5 Rx
25/65/50
Nick Ga5 Rx
50/95/115
Renee5 Rx
Tim A5 Rx
Justin T5 Rx
Libbie5
Not Rx
Caleb Nu5
Cecy5
Not Rx
Mariah5
Not Rx
Stephanie4
Not Rx
Brittany GALT
Not Rx
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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

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2 years ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

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a week ago

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a week ago

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