Daily WOD

Wed, May 10 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

5-10-2023 METCON


(Rounds, Int, Sc)
5 SETS OF 3:00 AMRAP OF:
- 5 barbell power clean and jerks
- 7 barbell front squats
- 15 double unders OR lat. line hops
* 1:00 rest after each 3:00 AMRAP

Rx: 95/65, DUs/LLH
Rx2:75/50, DU practice/LLH
Rx3: 55/35, Single Unders/Plate Hops

SCORE: Total number of rounds completed
GOAL: More than 15 rounds
NOTES: For the clean and jerk, use a weight you can do unbroken. Use your hips to help clean the bar to your shoulders and finish with a strong jump, punch, and land to complete each rep.

Find a stable back rack position for unbroken sets of squats. Focus on using your legs to drive powerfully out of the bottom of each rep. Keep your torso upright, grip relaxed, and stand up tall at the top.

Go fast on double unders/hop overs by keeping your jumps light and springy. We're looking at :45 to 1:15 per round to hit today's goal, so customize weights to accomplish this.


1st17 RxKatie E Wed, May 10, 2023
2nd13+3 DU RxMari Wed, May 10, 2023
3rd12+2 RxNicole Ha Wed, May 10, 2023
1st14+2 RxWilly Wed, May 10, 2023
2nd14 RxThomas C Wed, May 10, 2023
3rd13 RxJeremy Wed, May 10, 2023

Katie E17 Rx
Willy14+2 Rx
Beat Thomas! That’s all it matters 😂
Thomas C14 Rx
Mari13+3 DU Rx
Jeremy13 Rx
Nicole Ha12+2 Rx
Double unders
Justin T12 Rx
Lindsey H11+1 Rx
Laura M9 + 5 Rx
Jacob M9+1 Rx
Ian N13 Int
Mindy12+5 Int
Dale12+5 Int
Greg U12 Int
Matias12 Int
Jamie11+2 Int
Cecy9+3 Int
1Rd 65#, 4Rd 55#; 15 DU plus 30-40 SU each RD (SSD)
Jenn8 Int
Alison16+3 Sc
Susie15+5 Sc
Debra15 Sc
+8
Stephanie10+1 Sc
Hannah Sc10 Sc
Pam9 +2 Sc
35#
Elizabeth23
One #3 DB, line hops
Alice16+5
35#
Aniki12
20#
Susan9+5
25#
Denise8+10
25#
Ginny6
25#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

Emily Bowling


3 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of