Daily WOD

Mon, Nov 23 2020

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
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Melissa J

Mon 11-23-20 Hero Wod The Seven


(Time)
'The Seven'
Seven rounds for time:
7 HSPU
7 thrusters, 135/95
7 knees to elbows
7 deadlifts, 245/165
7 burpees
7 kbs, 70/53
7 pull ups

Use the same bar:
add and subtract wt.
as needed
The difference in thruster
and dl wt is about 55%.

'The Seven' is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


1st34:00 RxMari Mon, Nov 23, 2020
2nd19:10 Maddox Mon, Nov 23, 2020
3rd19:48 Debra Mon, Nov 23, 2020
1st36:42 RxCaleb Nu Mon, Nov 23, 2020
2nd43:24 RxJeremy Mon, Nov 23, 2020
3rd26:09 Tim A Mon, Nov 23, 2020

Mari34:00 Rx
Caleb Nu36:42 Rx
Jeremy43:24 Rx
Maddox19:10
15#
Debra19:48
5 rounds
Alice21:07
scaled
Tim A26:09
115/205
Robbie28:21
int.
Elizabeth29:26
Scaled
Erika R30:04
5 rounds
Renee30:40
scaled
Zach W33:50
pike,96,185,banded pu,(5rnds)
Jamie37:34
55,105,45
Justin T38:00
scaled
Stephanie38:33
scaled- 55# , 120#DL 30#KB, ring rows
Heather C38:51
scaled
Greg U39:30
5+21
Mindy39:56
pike/65/115
Justin U40:00
5 rds 105 thrusters
Katie E41:24
75# thruster- knee raises/jpu- seated 20# DB shoulder press
Maddy41:39
pike, 65,135, KR,JPU
Bob W43:00
scaled
Jeanne43:07
scaled
Rylee43:27
75/pike/bands
Alex A44:ish
int/185#, cliënt talk midway
Laura M44:19
1 abmat, 75#, 155#
Eddie44:28
scaled
Brittany G44:47
75# thrusters
Naomi46:21
scaled
Gabriel T54:09
95 thruster/155dead/53kb
Pam??
scaled
Jacob ODNF
Shoulder ouch
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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 Bowling


3 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of