Daily WOD

Tue, Nov 7 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Tori
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (5 days ago)
11-07-2023 STRCON11-07-2023 POST WOD SKILL11-07-2023 OPTIONAL COMPETE

11-07-2023 STRCON


(Weight)
5 Sets For Load:
- 3 split jerks
– Lift once every 3:00.

Rx/Rx2: As written
Rx3: 5 split jerks focusing on mechanics

INTENDED STIMULUS
- Build to a heavy 3-rep split jerk.
- Advanced athletes should start at around 80-90% of 1-rep max.
- Beginner athletes should start around 70% of 1-rep max, if known.
- Rest 2:00-3:00 between sets.


1st180 RxKherri Tue, Nov 7, 2023
2nd130 RxHannah Sm Tue, Nov 7, 2023
3rd115 RxMari Tue, Nov 7, 2023
1st245 RxJackson Tue, Nov 7, 2023
2nd235 RxThomas C Tue, Nov 7, 2023
3rd215 RxCaleb No Tue, Nov 7, 2023
Willy Tue, Nov 7, 2023

Jackson245 Rx
Thomas C235 Rx
Willy215 Rx
Caleb No215 Rx
Cooper T205 Rx
Kherri180 Rx
Ian N150 Rx
Hannah Sm130 Rx
135# for 2, PR overhead
Mari115 Rx
Dustin110 Rx
Keith95 Rx
Erika R95 Rx
Taylor T95 Rx
Kelly S90 Rx
Sophia85 Rx
Cecy80 Rx
Elizabeth75 Rx
770-608-4635
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Cayla Brantley


3 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

melinda f


2 weeks 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


2 weeks 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!

Megan McCarthy


2 weeks 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!

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