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:
ANNIE on Mar 17, 2026 (3 days ago)

5-8-2023 METCON


(Time, Sc, Fnd)
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 Sc
Katie E17:46 Sc
Sarah Y18:25 Sc
Box step ups
Dana F18:50 Sc
Jeanne20:08 Sc
20:08 ring rows; 20” box jumps
Dale20:10 Sc
Did 65 reps for 65 years. That’s why it took so long
Pam15:25 Fnd
35 Reps, jump ups/box step and jump
Greg U15:55 Fnd
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

98 reviews

Dale Auten


a year ago

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2 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!

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2 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

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2 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!

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2 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