DAILY WOD

Tue, Aug 1 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Chad
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)

8-1-2023 METCON


(Time, Rx2, Rx3)
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 Rx3Grant Tue, Aug 1, 2023

Jeremy7:41 Rx
Thomas C8:37 Rx
Katie E11:49 Rx
Lindsey H13:34 Rx
Kherri15:45 Rx
Cecy10:27 Rx2
Amberly14:59 Rx2
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 Rx2
Kelly S15:59 Rx2
Hope17:38 Rx2
12#
Grant14:13 Rx3
Rx2 for 103 reps
Tom17:57 Rx3
12#
MariN/A
Yesterdays WOD
Ian NN/A
Yesterdays WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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Dale Auten


10 months ago

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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

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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.

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10 months ago

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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