Daily WOD

Mon, May 15 2023

Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH

5-15-2023 METCON


(Rounds, Rx+, Int, Sc)
EMOM FOR AS LONG AS YOU CAN GO! (NO MORE THAN 15 MINUTES)
- 6 barbell power snatches
- 4 barbell overhead squats

Rx+: Keep going past 15 minutes!
Rx: 115/75
Rx2: 95/65
Rx3: 75/55

SCORE: Number of minutes completed
GOAL: Get through at least 10 minutes
NOTES: Choose a weight that allows you to get through at least 10 minutes of this. If by round 7 or 8 you're questioning whether or not you will make it - you’re on the right path but do your best to hold on until round 10. Keep in mind you can only score consecutive minutes. So for example if you only complete to minute 8 your score would be: 8 minutes. That doesn't mean you have to stop - but that is your score. If you would like to complete 2 more rounds to get a total of 10 in you're more than welcome.

The weight you choose should scare you just a bit but you should also be confident in your ability. For the power snatch, ideally these are touch and go for an unbroken set of 6 reps. If you do happen to break these up or go to singles these need to be quick with minimal rest. Even as you get tired be sure to set your back for each rep. For the overhead squat all 4 reps need to be done in an unbroken set. Do your best to make quick work of these - we would recommend minimizing time under tension to allow for more rest.


1st15 IntKatie E Mon, May 15, 2023
2nd10 ScCarlie Mon, May 15, 2023
Jamie Mon, May 15, 2023
Laura M Mon, May 15, 2023
Robbie Mon, May 15, 2023
Cecy Mon, May 15, 2023
Susie Mon, May 15, 2023
3rd16 (cannot count apparently) Ashleigh Mon, May 15, 2023
1st10 RxThomas C Mon, May 15, 2023
Jeremy Mon, May 15, 2023
2nd8 + 7 minutes RxJackson Mon, May 15, 2023
3rd4 RxWilly Mon, May 15, 2023

Jeremy10 Rx
Thomas C10 Rx
Ask Lindsey. 😂 Shoulda done 95 for the sake of going faster, with better form and longer duration
Jackson8 + 7 minutes Rx
Willy4 Rx
More rounds Rx2 til 10 minute mark
Katie E15 Int
Justin T10 Int
Cooper T5 Int
That back though :(
Greg U11 Sc
Susie10 Sc
35#OHS
Cecy10 Sc
Robbie10 Sc
Laura M10 Sc
Jamie10 Sc
Carlie10 Sc
Dale6 Sc
Unfortunately an accurate measure of my overall fitness
Ashleigh16 (cannot count apparently)
45#/25#
Elizabeth15
#5 PVC AND #5 vest
Kelly S15
45/15# injured leg
Pam15
25#
Susan15
25/15#
Alice15
25#
Aniki15
15#
Ginny15
15#
Alison15
35#
Debra10
15#
Jada10
45#
Dana F6+9
45#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 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!

Dale Auten


a year 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

melinda f


2 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

Cayla Brantley


2 months 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

Megan McCarthy


2 months 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!