Daily WOD

Thu, May 18 2023

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
Happy Birthday: Pam & Allan

5-18-2023 METCON


(Time, Int, Sc)
COMPLETE 3 ROUNDS FOR TIME OF:
- 15/12 cal airbike
- 20 medball clean INTO wall ball
- 15/12 cal airbike
* Rest 2 minutes between rounds

Rx: 20/14
Rx2: 16/12
Rx3: 12/10

SCORE: Total time to complete all rounds
GOAL: Less than 18 minutes
NOTES: This workout has two-minute rests between rounds, so make sure to take advantage of them!

Go fast on the bike and push to be done in 1:00 minute or less. Going fast does not mean letting your efficiency go out the window. Maintain good bike posture (chest up tall, move the arms and DON'T rotate that torso back and forth) as you get these done with intensity.

New movement ALERT! We've got a medball clean right into the wall ball. This is gonna be a spicy twist on the old-fashioned wall ball, adding in the dynamic of having to bring the ball back down to the floor and completing a med ball squat clean before throwing that ball to the target overhead every rep. Take your time on these if they feel strange and choose a weight that isn't going to take you for a ride as that ball comes back down from the wall and to the floor for the next rep. Slow is smooth, smooth is fast!


1st14:08 RxKatie E Thu, May 18, 2023
2nd15:38 RxLindsey C Thu, May 18, 2023
3rd20:21 RxLaura M Thu, May 18, 2023
1st11:54 RxJeremy Thu, May 18, 2023
2nd13:35 RxJoe Thu, May 18, 2023
3rd14:28 RxCooper T Thu, May 18, 2023

Jeremy11:54 Rx
Joe13:35 Rx
Katie E14:08 Rx
Cooper T14:28 Rx
Lindsey C15:38 Rx
Laura M20:21 Rx
Susie16:24 Int
Cecy16:30 Int
Despised every second of this minus the rest.
Ashleigh17:45 Int
my least two favorite movements 🥳
Mari13:44 Sc
Ian N14:42 Sc
Melissa B18:03 Sc
Abby15:44
10 cals, 10# ball
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

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

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

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!