Daily WOD

Tue, Aug 29 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Toni
Gymversary: Willy(1)
08-29-2023 METCON08-29-2023 STRENGTH08-29-2023 ACCESSORY

08-29-2023 METCON


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

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

Emily Bowling


4 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

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