DAILY WOD

Tue, Sep 26 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
9-26-2023 METCON9-26-2023 MOBILITY9-26-2023 OPTIONAL COMPETE STRCON9-26-2023 OPTIONAL COMPETE ACCESSORY

9-26-2023 METCON


(Time, Rx2, Rx3)
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 Rx2Kherri 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 Rx2
Rx weight but regular pull ups
Lindsey C13:37 Rx2
Ian N14:11 Rx2
Cooper T16:30 Rx2
Katie E10:20 Rx3
65#, 12 ring rows
Sarah Y11:30 Rx3
Kelly S11:38 Rx3
All reps, banded pull-ups, 45#
Harley11:42 Rx3
banded, 65#
Dale12:05 Rx3
On 9-27; 65# & pull ups
Keith12:30 Rx3
Hannah Sm12:34 Rx3
Matias12:47 Rx3
RX2 weight
Hannah Sc13:00 Rx3
Amanda B13:20 Rx3
banded, 65#
Ashleigh13:32 Rx3
banded, 55#
Alison14:08 Rx3
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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86 reviews

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

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

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.

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

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