Daily WOD

Thu, Nov 2 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Andrew
11-2-2023 METCON11-2-2023 POST WOD STRENGTHOther Results

11-2-2023 METCON


(Time, Int, Sc)
For time:
21-15-9:
Hang power cleans
15-12-9:
Strict handstand push-ups

Rx: 135/95
Rx2: 115/75, box pike handstand push-ups
Rx3: 65/45, pike handstand push-ups

INTENDED STIMULUS
- 8:00-12:00 depending on handstand push-up proficiency.
- Some advanced athletes may go sub 6:00.
- Hang power cleans should be in 1-2 sets every round.
- Sets of 3+ on the strict handstand push-ups.


1st5:09 IntHannah Sm Thu, Nov 2, 2023
2nd5:25 IntHarley Thu, Nov 2, 2023
3rd5:55 IntMegan M Thu, Nov 2, 2023
1st7:34 RxWilly Thu, Nov 2, 2023
2nd4:10 IntIan N Thu, Nov 2, 2023
3rd5:18 IntTom Thu, Nov 2, 2023

Willy7:34 Rx
Ian N4:10 Int
95#, box pike
Hannah Sm5:09 Int
95#, box pike
Tom5:18 Int
Harley5:25 Int
Megan M5:55 Int
Nicole Ha5:57 Int
95/65#, pike push-ups
Cecy6:17 Int
Erika R6:42 Int
Ashleigh7:20 Int
ab mat
Jackson7:42 Int
135#, 21 HSPU
Kelly S8:08 Int
Elizabeth4:14 Sc
Hannah Sc4:28 Sc
Dana F6:21 Sc
Box pike
Mari4:02
95#, 2 abmats
Sarah Y4:39
60#, box pike
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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


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

Lyndsie Williams


4 months 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!

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