Daily WOD

Mon, Oct 30 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
10-30-2023 STRCON10-30-2023 OPTIONAL COMPETE STAMINA10-30-2023 OPTIONAL COMPETE ACCESSORY

10-30-2023 STRCON


(Weight)
10 down to 1:
Bench press
– Add load every set.
– Rest as needed.

INTENDED STIMULUS
- Heavy day, relative to each athlete's capacity.
- Add load as the bench press reps decrease.
- Due to the high volume leading up to the single rep, this will not be a 1-rep max day; the final rep should still be a challenge.
- Perform a new set every 3:00.


1st150 RxKherri Mon, Oct 30, 2023
2nd135 RxMarnie Mon, Oct 30, 2023
3rd130 RxJulia F Mon, Oct 30, 2023
1st335 RxJackson Mon, Oct 30, 2023
2nd300 RxAndrew Mon, Oct 30, 2023
3rd245 RxThomas C Mon, Oct 30, 2023

Jackson335 Rx
Andrew300 Rx
Thomas C245 Rx
Justin T225 Rx
Willy225 Rx
135/145/155/165/175/185/195/205/215/225
Cooper T210 Rx
Zach W205 Rx
Matias185 Rx
Greg U175 Rx
Matt Br175 Rx
Eddie155 Rx
Kherri150 Rx
Dale140 Rx
Marnie135 Rx
Julia F130 Rx
Lindsey C115 Rx
Cecy100 Rx
Megan M100 Rx
Laura M100 Rx
Jamie95 Rx
Alison92 Rx
Mindy90 Rx
Kelly S90 Rx
Sarah Y90 Rx
Sophia90 Rx
Taylor T90 Rx
Madison S90 Rx
Diane85 Rx
Robbie85 Rx
3 reps
Dana F85 Rx
Carlie85 Rx
Jeanne80 Rx
Eliana80 Rx
Erika R75 Rx
Trina70 Rx
Elizabeth70 Rx
Pam70 Rx
Alice65 Rx
Susan50 Rx
Aniki40 Rx
Ginny35 Rx
Debra10 Rx
1 arm DB
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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

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