Daily WOD

Tue, Feb 14 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
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Sat, Jun 13, 2026 at 9:00am Beach WOD
2-14-2023 METCON2-14-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

2-14-2023 METCON


(Time, Int, Sc)
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 IntKherri Tue, Feb 14, 2023
2nd12:17 IntOlivia M Tue, Feb 14, 2023
3rd16:52 IntJulia 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 Int
HSPU
Olivia M12:17 Int
1 BMU, 10 PU
Julia F16:52 Int
Box BMU, 2 abmat HSPU
Cecy19:54 Int
Box BMU, Box Pike
Cooper T20:11 Int
Box BMU, Box Pike
Ashleigh20:12 Int
Box BMU, Box Pike
Patrick21:35 Int
BMU, some pull-ups
Laura M24:22 Int
Ring Transitions, 2 abmat HSPU
Diego14:40 Sc
Jumping PU, Box HSPU
Kelly S17:14 Sc
Susie17:20 Sc
Eliana17:20 Sc
RR, 20# DB
Kristen18:27 Sc
770-608-4635
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Lyndsie Williams


4 months 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!

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

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

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