Daily WOD

Tue, Sep 26 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
9-26-2023 METCON9-26-2023 MOBILITY9-26-2023 OPTIONAL COMPETE STRCON9-26-2023 OPTIONAL COMPETE ACCESSORY

9-26-2023 METCON


(Time, Int, Sc)
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 IntKherri 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 Int
Rx weight but regular pull ups
Lindsey C13:37 Int
Ian N14:11 Int
Cooper T16:30 Int
Katie E10:20 Sc
65#, 12 ring rows
Sarah Y11:30 Sc
Kelly S11:38 Sc
All reps, banded pull-ups, 45#
Harley11:42 Sc
banded, 65#
Dale12:05 Sc
On 9-27; 65# & pull ups
Keith12:30 Sc
Hannah Sm12:34 Sc
Matias12:47 Sc
RX2 weight
Hannah Sc13:00 Sc
Amanda B13:20 Sc
banded, 65#
Ashleigh13:32 Sc
banded, 55#
Alison14:08 Sc
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)

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Megan McCarthy


3 months 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!

Denisha Beasley


3 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

melinda f


3 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

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

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