Daily WOD

Fri, Nov 5 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
Happy Birthday: Debra
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (7 days ago)

Friday November 5 21


(Rounds)
RX
AMRAP 12:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders

INTERMEDIATE
AMRAP 12:
5 Front Squats (135/95#)
10 Pull-ups
20 Double Unders

BEGINNER
AMRAP 12:
5 Front Squats (95/65#)
5 Single-Arm Ring Rows / Arm
20 single unders

Skill Work:
3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm


1stALT workout 6x3 RxElizabeth Fri, Nov 5, 2021
2nd8+3 Mari Fri, Nov 5, 2021
3rd8 Stephanie Fri, Nov 5, 2021
1st8+5 Eddie Fri, Nov 5, 2021
2nd6+5 Gabriel Fri, Nov 5, 2021
3rd6+4 Ian N Fri, Nov 5, 2021

ElizabethALT workout 6x3 Rx
ALT: 2 PJ - 1 split jerk- #75
Eddie8+5
#105, ring rows
Mari8+3
INT.
Stephanie8
65#/RR/Singles
Debra7+15
45#/jpu/2xs
Kherri7
#125, pull ups
Alice6+13
50#, assisted pull-ups, singles
Gabriel6+5
#95, ring rows
Ian N6+4
85#, vert. ring rows, :30 DU practice
Kirsten5+25
55# BS, ring rows, singles
Laura M5+16
#75, pull ups
Pam5+12
45#, assisted pull-ups, singles
Craig5+5
135#/jpu/2xs
Erika R5
INT.
Aniki5
MODWOD
Lauren K4+15
45#, ring rows, singles
Melissa B4
Int/beginner
Denise3
30#, ring rows, 100’ jog
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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melinda f


2 weeks 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

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2 weeks 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!

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3 weeks 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

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a year ago

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2 weeks ago

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