Daily WOD

Fri, May 12 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

5-12-2023 METCON


(Time, Rx+, Int, Sc)
4 ROUNDS FOR TIME OF:
- 25 DBL DB Deadlift
- 15 Toes To Bar OR GHD Sit-Ups
* 2:00 Rest Between Rounds

Rx+: 50/40
Rx: 40/30, T2B/GHD
Rx2: 30/20, T2Hips/20 V-Ups
Rx3: 20/15, Knee Raises/DB Sit-Ups

SCORE: Slowest round
GOAL: Less than 2:30
NOTES: Note there is a 2 minute break between each round. Make note of your rounds.

Choose a weight you can complete the deadlifts in 2 sets or less. With your feet directly under your hips, keep the dumbbells by the side of your body as you inhale deeply to engage your core. Stand all the way up and move in the exact opposite order when returning back down to the floor.

Break up the toes to bar to avoid failing any reps. Focus on efficiency as you engage a large back swing by reaching your heels behind you and pulling your head in front of your arms. Then pull down with your arms, leaning back and closing your hip to reach your toes to the bar. Sets of 5 can take 10-20 seconds at a time. If you find yourself going over 1 minute, consider customizing the reps to accomodate the time.


1st1:13 Rx+Katie E Fri, May 12, 2023
2nd1:11 RxLaura M Fri, May 12, 2023
3rd1:14 RxMari Fri, May 12, 2023
1st:49 Rx+Willy Fri, May 12, 2023
2nd1:11 Rx+Dale Fri, May 12, 2023
3rd1:13 Rx+Jeremy Fri, May 12, 2023

Willy:49 Rx+
:49/:46/:45/:48/:49 Per Coach Kherri, I did 5 rounds
Dale1:11 Rx+
1:11,1:06,1:07,1:05. GHD
Katie E1:13 Rx+
1:13, 1:07, 1:05, 1:05
Jeremy1:13 Rx+
1:13, 1:12, 1:06, 1:03
Thomas C1:29 Rx+
Jacob M3:00 Rx+
Laura M1:11 Rx
Mari1:14 Rx
Robbie1:18 Rx
1:18/1:10/1:18/1:17 30#/v-ups
Justin T1:36 Rx
Cooper T1:36 Rx
Sarah Y1:03 Int
Ashleigh1:08 Int
25#//1:02, 1:00, 1:08, 1:02
Kelly S1:14 Int
Jada1:28 Int
Greg U1:34 Int
Susie1:48 Int
20#, 20 v-ups
Mindy1:54 Int
10 TTB
Lindsey C2:45 Int
Debra1:03 Sc
Pam1:35 Sc
Susan2:04 Sc
Elizabeth1:17
Pvc for DB , GHD
Trina⭐️
20 lb DB, anchored TTB.
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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