DAILY WOD

Tue, Aug 22 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Shelby B
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
8-22-2023 METCON8-22-2023 ACCESSORY 18-22-2023 ACCESSORY 2

8-22-2023 METCON


(Weight, Rx2, Rx3)
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 Rx2
56
Cooper T155 Rx2
55
Caleb No155 Rx2
64
Jeanne85 Rx2
69
Katie E85 Rx2
60
Dustin85 Rx2
46
Lindsey C85 Rx2
58
Ian N85 Rx2
100
Mari85 Rx2
87
Dylan H85 Rx2
70
Cecy75 Rx2
61
Melissa B75 Rx2
42 + 15 cal airbike during WOD
Aidan75 Rx2
58
Laura M75 Rx2
61
Megan M75 Rx2
82
Dana F70 Rx2
79
Harley70 Rx2
70
Marnie65 Rx2
68
Hannah Sc50 Rx2
59
Hope50 Rx2
56
Bob C100 Rx3
64
Breanna85 Rx3
50
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Dale Auten


10 months 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

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Mari Norris


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.

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

Carlie Thayer


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