Daily WOD

Tue, Aug 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Shelby B
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (7 days ago)
8-22-2023 METCON8-22-2023 ACCESSORY 18-22-2023 ACCESSORY 2

8-22-2023 METCON


(Weight, Sc, Fnd)
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 Sc
56
Cooper T155 Sc
55
Caleb No155 Sc
64
Jeanne85 Sc
69
Katie E85 Sc
60
Dustin85 Sc
46
Lindsey C85 Sc
58
Ian N85 Sc
100
Mari85 Sc
87
Dylan H85 Sc
70
Cecy75 Sc
61
Melissa B75 Sc
42 + 15 cal airbike during WOD
Aidan75 Sc
58
Laura M75 Sc
61
Megan M75 Sc
82
Dana F70 Sc
79
Harley70 Sc
70
Marnie65 Sc
68
Hannah Sc50 Sc
59
Hope50 Sc
56
Bob C100 Fnd
64
Breanna85 Fnd
50
770-608-4635
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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

melinda f


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