Daily WOD

Tue, Feb 14 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
2-14-2023 METCON2-14-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

2-14-2023 METCON


(Time, Sc, Fnd)
4 ROUNDS FOR TIME OF:
- 6 Ring or Bar Muscle Up
- 30 Air Squat
- 15 Handstand Push Up
- 30 Air Squat

Rx: As written
Rx2: 2x Pull-ups, Box Pike Push-Ups
Rx3: 2x DB Bent Over Rows, DB Strict Press

SCORE: Total time
GOAL: <25 minutes
NOTES: Efficient Muscle Ups require full range kip swings, followed by an aggressive hip extension to elevate your body towards your bar/rings while pulling to get your upper body up and over. Break these up as you need to preserve the intensity of your movement for each successful rep completed. Keep these in the 1:00-1:30 range.

Challenge yourself with performing high quality Air Squats by going as low as you safely can, and stand all the way up to reach full hip extension at the top. Push it here to complete each set of 30 reps in 90 seconds or less.

Prevent too much fatigue during the Handstand Push Ups to avoid failing any reps. Err on the side of conservative rep ranges. Take a quick break about 2-3 reps shy of failing, and give your shoulders and arms a shakeout. Your later rounds might take up to 1:30 to complete these. If you find yourself going over that time in the first two rounds, customize the reps or simply move on at that time mark.


1st12:02 ScKherri Tue, Feb 14, 2023
2nd12:17 ScOlivia M Tue, Feb 14, 2023
3rd16:52 ScJulia F Tue, Feb 14, 2023
1st7:44 RxWilly Tue, Feb 14, 2023
2nd16:21 RxJeremy Tue, Feb 14, 2023
3rd24:00 RxJacob M Tue, Feb 14, 2023

Willy7:44 Rx
Jeremy16:21 Rx
Jacob M24:00 Rx
Kherri12:02 Sc
HSPU
Olivia M12:17 Sc
1 BMU, 10 PU
Julia F16:52 Sc
Box BMU, 2 abmat HSPU
Cecy19:54 Sc
Box BMU, Box Pike
Cooper T20:11 Sc
Box BMU, Box Pike
Ashleigh20:12 Sc
Box BMU, Box Pike
Patrick21:35 Sc
BMU, some pull-ups
Laura M24:22 Sc
Ring Transitions, 2 abmat HSPU
Diego14:40 Fnd
Jumping PU, Box HSPU
Kelly S17:14 Fnd
Susie17:20 Fnd
Eliana17:20 Fnd
RR, 20# DB
Kristen18:27 Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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

Cayla Brantley


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

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Megan McCarthy


3 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!

Lyndsie Williams


3 weeks ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!