Daily WOD

Tue, Aug 1 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Chad
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (5 days ago)

8-1-2023 METCON


(Time, Sc, Fnd)
COMPLETE FOR TIME:
- 150 wall balls
* EMOM complete 10 sumo deadlift high pulls w/ wall ball starting @ 1:00

Rx: 20/14
Rx2: 14/10
Rx3: 10/6

SCORE: Total time to complete
GOAL: Less than 15 minutes
NOTES: Start with a big unbroken set of wall balls to rack up as many reps as possible before that first minute hits. Then complete your pull ups and use the remainder of the current minute to get more reps adding towards your 150 reps.

For the high pulls, it's important to use a rep scheme you can do unbroken for the entirety of the workout. These should not take more than 10-15 seconds.

This should leave you with enough time to accumulate another 10-15 reps of wall balls for each minute of work. If you find yourself breaking up the wall balls too much, customize to a lower target or reduce reps of pull ups, wall balls or both to still complete 10 reps minimum.


1st11:49 RxKatie E Tue, Aug 1, 2023
2nd13:34 RxLindsey H Tue, Aug 1, 2023
3rd15:45 RxKherri Tue, Aug 1, 2023
1st7:41 RxJeremy Tue, Aug 1, 2023
2nd8:37 RxThomas C Tue, Aug 1, 2023
3rd14:13 FndGrant Tue, Aug 1, 2023

Jeremy7:41 Rx
Thomas C8:37 Rx
Katie E11:49 Rx
Lindsey H13:34 Rx
Kherri15:45 Rx
Cecy10:27 Sc
Amberly14:59 Sc
14# wall ball, but not quite making it to the black target as required to earn that highly coveted Rx spot. 🤪Apparently TC mustache makes him judgy
Hannah Sc15:40 Sc
Kelly S15:59 Sc
Hope17:38 Sc
12#
Grant14:13 Fnd
Rx2 for 103 reps
Tom17:57 Fnd
12#
MariN/A
Yesterdays WOD
Ian NN/A
Yesterdays WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 weeks 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!

Megan McCarthy


2 weeks 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!

Cayla Brantley


3 weeks 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

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2 weeks 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

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