Daily WOD

Tue, Aug 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
8-22-2023 METCON8-22-2023 ACCESSORY 18-22-2023 ACCESSORY 2

8-22-2023 METCON


(Weight, Int, Sc)
EVERY 4:00 FOR 5 SETS FOR WEIGHT AND REPS OF:
- 3 push presses
- Immediately following your final push press, complete a single max set of handstand push-ups.

Rx: As written
Rx2: Pike pushup-ups
Rx3: Hand release push-ups

INTENDED STIMULUS
- Complete a new set once every 4:00.
- Start around 70% of athletes' 1-rep-max push press and build to a heavy set.
- 10+ handstand push-ups for the first 3 rounds.
- Begin the handstand push-ups within :30 of finishing each set of push presses.
- Intentional movement redundancy to build strength.
- Limit the push press load as needed to maintain sound mechanics through fatigue from the handstand push-ups.
- Substitute with a shoulder press or DB push presses to work around injuries as needed.
- Scale the handstand push-up to a pike push-up so athletes can complete 10+ reps for the majority of the workout.
- Avoid reducing the range of motion of the handstand push-up by stacking plates or mats.


1st85 RxOlivia M Tue, Aug 22, 2023
2nd80 RxKherri Tue, Aug 22, 2023
Julia F Tue, Aug 22, 2023
3rd70 RxJamie Tue, Aug 22, 2023
1st215 RxJeremy Tue, Aug 22, 2023
2nd195 RxThomas C Tue, Aug 22, 2023
3rd175 RxJackson Tue, Aug 22, 2023

Jeremy215 Rx
50
Thomas C195 Rx
58
Jackson175 Rx
51
Olivia M85 Rx
75
Julia F80 Rx
50
Kherri80 Rx
54
Jamie70 Rx
39
Tom155 Int
56
Cooper T155 Int
55
Caleb No155 Int
64
Jeanne85 Int
69
Katie E85 Int
60
Dustin85 Int
46
Lindsey C85 Int
58
Ian N85 Int
100
Mari85 Int
87
Dylan H85 Int
70
Cecy75 Int
61
Melissa B75 Int
42 + 15 cal airbike during WOD
Aidan75 Int
58
Laura M75 Int
61
Megan M75 Int
82
Dana F70 Int
79
Harley70 Int
70
Marnie65 Int
68
Hannah Sc50 Int
59
Hope50 Int
56
Bob C100 Sc
64
Breanna85 Sc
50
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

Denisha Beasley


4 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

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

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

Emily Bowling


3 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of