Daily WOD

Tue, Sep 26 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (24 days ago)
9-26-2023 METCON9-26-2023 MOBILITY9-26-2023 OPTIONAL COMPETE STRCON9-26-2023 OPTIONAL COMPETE ACCESSORY

9-26-2023 METCON


(Time, Sc, Fnd)
5 Rounds For Time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

Rx: 95/65
Rx2: 75/55, pull-ups,
Rx3: 12 push jerks @ 65/45, 9 ring rows, 6 sumo deadlift high pulls

INTENDED STIMULUS
- 10:00-15:00.
- Push jerks should be unbroken for the majority of the workout.
- Chest-to-bar pull-ups should take no more than 3 sets to complete.
- Sumo deadlift high pulls should be completed in 2 sets or less.
- Grip and shoulder fatiguing workout.


1st12:32 RxMari Tue, Sep 26, 2023
2nd16:47 RxAidan Tue, Sep 26, 2023
3rd11:51 ScKherri Tue, Sep 26, 2023
1st10:08 RxJacob O Tue, Sep 26, 2023
2nd10:46 RxWilly Tue, Sep 26, 2023
3rd14:32 RxThomas C Tue, Sep 26, 2023

Jacob O10:08 Rx
Willy10:46 Rx
Mari12:32 Rx
Thomas C14:32 Rx
Aidan16:47 Rx
Kherri11:51 Sc
Rx weight but regular pull ups
Lindsey C13:37 Sc
Ian N14:11 Sc
Cooper T16:30 Sc
Katie E10:20 Fnd
65#, 12 ring rows
Sarah Y11:30 Fnd
Kelly S11:38 Fnd
All reps, banded pull-ups, 45#
Harley11:42 Fnd
banded, 65#
Dale12:05 Fnd
On 9-27; 65# & pull ups
Keith12:30 Fnd
Hannah Sm12:34 Fnd
Matias12:47 Fnd
RX2 weight
Hannah Sc13:00 Fnd
Amanda B13:20 Fnd
banded, 65#
Ashleigh13:32 Fnd
banded, 55#
Alison14:08 Fnd
Marnie16:26
6 pull-ups, 55# for last 1/2
Laura M16:56
RX 4 rds
Olivia Mwoohoo
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

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

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!

Lyndsie Williams


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!

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

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