Daily WOD

Tue, Feb 7 2023

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: Amanda C
2-7-2023 METCON2-7-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

2-7-2023 METCON


(Weight, Sc, Fnd)
EMOM FOR 20 MINUTES OF:
MIN 1: 5 box jumps + 5 deadlifts
MIN 2: 2 squat cleans + 2 shoulder to overhead

Rx: 30/24, 155/105
Rx2:24/20, 115/85
Rx3: Pick a tall box and a tough weight

SCORE: Weight used for the barbell
GOAL: Complete all 20 minutes with a challenging weight but solid movement
NOTES: For each odd minute, you only need to complete the box jumps of your choice and 5 deadlifts, then rest with whatever time is left. Next, on each even minute, you complete 2 squat cleans and 2 jerks. These do not need to be held onto for an unbroken complex. You can drop between movements. We're looking at 30-50 seconds of work, with resting for the remainder of the time before the next minute's work.

For the box jump, challenge yourself with a height that forces an aggressive upward jump getting you on top of the box safely. For the deadlift, take a quick second to set your back and make sure it's flat before pulling on the bar, and hang on for unbroken reps.

The cleans don't necessarily need to be done unbroken. They can be 2 quick single for the cleans, but for the jerks you'll want to get them done unbroken so you don't have to do an extra clean. After the first jerk, take a quick second to reset yourself for a powerful jump for the second rep.


1st155 RxKherri Tue, Feb 7, 2023
2nd105 RxMari Tue, Feb 7, 2023
3rd105 ScAmberly Tue, Feb 7, 2023
1st225 RxVince Tue, Feb 7, 2023
2nd205 RxThomas C Tue, Feb 7, 2023
3rd155 RxWilly Tue, Feb 7, 2023
Jacob M Tue, Feb 7, 2023
Jackson Tue, Feb 7, 2023
Jeremy Tue, Feb 7, 2023

Vince225 Rx
Thomas C205 Rx
Did 1/2 at 155, then built by 10# up to 205
Jeremy155 Rx
Jackson155 Rx
Jacob M155 Rx
Willy155 Rx
Kherri155 Rx
Mari105 Rx
Cooper T135 Sc
30 inch
Will135 Sc
155 for 16 minutes
Matias115 Sc
Amberly105 Sc
partial 24”
Ian N105 Sc
Hannah Sm95 Sc
24 inch
Nicole Ha85 Sc
10 min @ 85, 9 @ 95, 1 @ 105, 24inch
Cecy85 Sc
Robbie85 Sc
Laura M85 Sc
24 in box
Harley85 Sc
20 inch
Lindsey C85 Sc
24” jumps - so put me with Katie “outside the box”. 😉
Dale105 Fnd
24 inch; 100 for 9
Patrick95 Fnd
30 inch
Julia F70 Fnd
24 inch jumps
Diane65, jump to 20 Fnd
Kelly S65 Fnd
20” box
Elizabeth65 Fnd
4 + 4 w med ball 8#
Mindy65 Fnd
30” box
Alison65 Fnd
20 inch
Katie E105
You can’t put me in a category!💅🏼 24” step-ups/105#
Breanna105
step ups
Olivia M95
mod for STO
Naomi85
Dana F75
step ups
770-608-4635
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Dahlonega, Georgia 30533 (view larger map)

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