DAILY WOD

Tue, Aug 29 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Justin T
Gymversary: Willy(1)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
08-29-2023 METCON08-29-2023 STRENGTH08-29-2023 ACCESSORY

08-29-2023 METCON


(Reps, Rx2, Rx3)
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 Rx2
95#, pull-ups
Aidan100 Rx2
ripped 1/2 through pull ups
Katie E117 Rx3
9 banded pull-ups, 95#
Susie114 Rx3
9 jumping pull-ups
Sarah Y106 Rx3
Harley106 Rx3
9 banded, 75#
Alison102 Rx3
Kelly S101 Rx3
Lindsey C99 Rx3
75#/red band for pull ups
Amanda B99 Rx3
9 banded, 75#
Matias99 Rx3
95#
Hope98 Rx3
Breanna85 Rx3
9 banded, 75#
Marnie75 Rx3
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

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

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

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.

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

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