Daily WOD

Fri, Jan 29 2021

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
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)

Friday January 29 metcon


(Time)
2 Rounds for time:

1/4 Murph
Run 400 m
25 pull ups
50 push ups
75 air squats
Run 400 m

Partition the
25/50/75 as you like


1st21:38 RxCecy Fri, Jan 29, 2021
2nd21:48 RxBrittany G Fri, Jan 29, 2021
3rd22:36 RxDana F Fri, Jan 29, 2021
1st19:35 RxShane H Fri, Jan 29, 2021
2nd21:31 RxDylan H Fri, Jan 29, 2021
3rd23:13 RxJeremy Fri, Jan 29, 2021

Shane H19:35 Rx
Dylan H21:31 Rx
Cecy21:38 Rx
Brittany G21:48 Rx
Not partitioned/500m rows instead of 400m run
Dana F22:36 Rx
Jeremy23:13 Rx
20lb vest
Matt Br23:16 Rx
Dale23:42 Rx
Row; partitioned reps
Justin U24:10 Rx
Maddy24:10 Rx
Jamie24:12 Rx
Jordan F24:17 Rx
Chase To24:38 Rx
20# Vest
Diane25:16 Rx
Greg U25:17 Rx
Rylee25:28 Rx
Erika R25:37 Rx
Amberly25:47 Rx
Mindy26:54 Rx
Row 500
Hope28:32 Rx
Laura M29:57 with 15 lbs vest Rx
Did not partition reps
Elizabeth21:10
Ring rows
Logan S21:48
Banded Pull-ups
Jeanne23:37
scaled
Debra24:16
scaled
Stephanie25:28
Row, ring rows, knee push-ups
Eddie26:12
Row, banded pull-ups, knee push-ups
Carlie26:28
Knee push-ups, banded pull-ups g+b
Nick Ga26:40
Jumping pull-ups
Nidia27:50
mom mods
Katie E29:08
knee raise for pull ups
Heather C29:09
some biking/some running/bands
Naomi29:30
Bands, Knee Push Ups
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Dahlonega, Georgia 30533 (view larger map)

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a year ago

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a year 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