DAILY WOD

Mon, May 15 2023

Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)

5-15-2023 METCON


(Rounds, Rx+, Rx2, Rx3)
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 Rx2Katie E Mon, May 15, 2023
2nd10 Rx3Carlie 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 Rx2
Justin T10 Rx2
Cooper T5 Rx2
That back though :(
Greg U11 Rx3
Susie10 Rx3
35#OHS
Cecy10 Rx3
Robbie10 Rx3
Laura M10 Rx3
Jamie10 Rx3
Carlie10 Rx3
Dale6 Rx3
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

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

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

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

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

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.