Daily WOD

Tue, Aug 29 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Justin T
Gymversary: Willy(1)
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (1 day ago)
08-29-2023 METCON08-29-2023 STRENGTH08-29-2023 ACCESSORY

08-29-2023 METCON


(Reps, Sc, Fnd)
AMRAP 12:
- 9 pull-ups
- 3 front squats
- 9 pull-ups
- 6 front squats
- 9 pull-ups
- 9 front squats
* Continue the pattern of adding 3-reps to the front squats until time expires.

Rx: 135/95
Rx2: 115/75, 6 pull-ups
Rx3: 75/55, 6 jumping pull-ups

INTENDED STIMULUS
- Round of 21+.
- Pull-ups should remain unbroken throughout the workout.
- With a moderately light front squat load, athletes should strive to maintain unbroken sets of front squats as long as possible, and at least through the round of 9.
- Bar comes from the floor


1st151 RxKherri Tue, Aug 29, 2023
2nd133 RxMari Tue, Aug 29, 2023
3rd94 RxAmberly Tue, Aug 29, 2023
1st152 RxWilly Tue, Aug 29, 2023
2nd151 RxJeremy Tue, Aug 29, 2023
3rd128 RxThomas C Tue, Aug 29, 2023

Willy152 Rx
Jeremy151 Rx
Kherri151 Rx
Mari133 Rx
Thomas C128 Rx
Jackson116 Rx
Amberly94 Rx
Ripped
Cooper T131 Sc
95#, pull-ups
Aidan100 Sc
ripped 1/2 through pull ups
Katie E117 Fnd
9 banded pull-ups, 95#
Susie114 Fnd
9 jumping pull-ups
Sarah Y106 Fnd
Harley106 Fnd
9 banded, 75#
Alison102 Fnd
Kelly S101 Fnd
Lindsey C99 Fnd
75#/red band for pull ups
Amanda B99 Fnd
9 banded, 75#
Matias99 Fnd
95#
Hope98 Fnd
Breanna85 Fnd
9 banded, 75#
Marnie75 Fnd
banded strict, 95#
Laura M108
65 lbs/ 9 pull ups
Logan A90
55#, ring rows
Ethan80
65#, handed
Natalie P45
left at 6:00
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

melinda f


a week 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

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a week 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


a week 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!

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

Carlie Thayer


2 years 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