DAILY WOD

Mon, May 8 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: Dale
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)

5-8-2023 METCON


(Time, Rx2, Rx3)
COMPLETE FOR TIME:
- 50 Burpee Pull Up
* Rest 3 Minutes
- 50 Burpee Box Jump

Rx+: 20 Burpee Muscle Ups, 30/24'
Rx: Burpee Pull-ups, 24/20'
Rx2: Burpee Jumping Pull-ups, 20/16'
Rx3: Burpee to Target, 16/12' (Step Ups Permitted)

SCORE: Total time to complete
GOAL: Less than 20 minutes
NOTES: All bodyweight today and lots of burpee variations! For Part 1 you will want to average faster than 6 reps per minute and for Part 2 you will want to average faster than 7 reps per minute to finish within the goal times.

For this workout, it's going to be very important that you start at a pace that is sustainable for you. Your movements don’t necessarily need to be fast, but you do need to stay moving. If you feel your heart rate getting out of control, feel free to step in and out of each burpee to slow things.

For the burpee pull up, you can do a jumping pull up or a ring row as needed. If you're doing an ring row and the transitions are taking a bit of time, consider doing 5-10 burpees followed by 5-10 ring rows. Keep in mind there is a 3 minute rest sandwiched between each part which means you should be pushing with intensity for Part 1, trusting in your rest and pushing hard in Part 2.


1st17:00 RxJamie Mon, May 8, 2023
2nd17:31 RxCecy Mon, May 8, 2023
3rd19:38 RxLaura M Mon, May 8, 2023
1st9:48 RxWilly Mon, May 8, 2023
2nd11:59 RxCaleb Nu Mon, May 8, 2023
3rd12:03 RxJeremy Mon, May 8, 2023

Willy9:48 Rx
RX+ (accidentally did 4 extra)
Caleb Nu11:59 Rx
RX+
Jeremy12:03 Rx
Rx+
Jamie17:00 Rx
Shane H17:26 Rx
Cecy17:31 Rx
Jacob M18:20 Rx
RX+
Laura M19:38 Rx
Ashleigh15:20 Rx2
Katie E17:46 Rx2
Sarah Y18:25 Rx2
Box step ups
Dana F18:50 Rx2
Jeanne20:08 Rx2
20:08 ring rows; 20” box jumps
Dale20:10 Rx2
Did 65 reps for 65 years. That’s why it took so long
Pam15:25 Rx3
35 Reps, jump ups/box step and jump
Greg U15:55 Rx3
20” Box Jump
Aidan11:43
Modifications don’t fit into a category
Elizabeth14:00
JumpingAS stepups,PP then100plyosteps,PP
Diane20:30
jumping pull ups
Thomas C25:24
MODWOD out of town with Lindsey prepping for Murph!
Lindsey CModWOD
Murph prep at gym out of town. Jeremy - are you okay??? That was SPEEDY!!
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Dale Auten


10 months 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

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e