Daily WOD

Thu, Mar 30 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
Sat, Jun 13, 2026 at 9:00am Beach WOD

3-30-2023 METCON


(Time, Rx+, Int, Sc)
EVERY 5 MINUTES FOR 20 MINUTES:
- 4 wall walks
- 40 double unders
- 36/26 cal row

Rx+: 6 wall walks, 60 double unders
Rx: As written
Rx2: PROM wall walks, DU practice/singles, 30/21 cal row
Rx3: Inchworm + HR push-up, singles, 21/15 cal row

SCORE: Slowest round

GOAL: ~4:00 per round

NOTES: Take care of your legs. Today we work your shoulders and back. 🤪


1st3:58 RxMari Thu, Mar 30, 2023
2nd2:34 IntHannah Sm Thu, Mar 30, 2023
3rd3:10 IntEliana Thu, Mar 30, 2023
1st2:54 Rx+Vince Thu, Mar 30, 2023
2nd3:34 Rx+Willy Thu, Mar 30, 2023
3rd3:43 Rx+Thomas C Thu, Mar 30, 2023

Vince2:54 Rx+
Willy3:34 Rx+
Thomas C3:43 Rx+
Jeremy3:58 Rx+
Patrick3:51 Rx
Mari3:58 Rx
Caleb Nu4:16 Rx
Hannah Sm2:34 Int
full wall walks
Cole E2:45 Int
Eliana3:10 Int
Cecy3:18 Int
DU practice
Kelly S3:21 Int
Carlie3:23 Int
Ashleigh3:25 Int
wall walks and singles (3:22//3:06//3:25//3:23)
Olivia M3:25 Int
26 cals, single single double
Taylor T3:33 Int
Jeanne3:39 Int
Melissa B3:44 Int
Hope3:49 Int
Katie E3:55 Int
26 cals
Ian N4:50 Int
Hannah Sc3:13 Sc
Elizabeth3:12
Mod4rds:12GHD,80singles,20shuttleruns
Dana F4:02
3 wall walks
Jacob M4:20
Mod
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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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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

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3 months ago

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