Daily WOD

Mon, Nov 13 2023

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

NASTY GIRLS


(Time, Int, Sc)
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)

Scaled: 7 jumping muscle-ups or low-ring transitions; (75/115 lb)

Foundations: 30 air squats; 10 ring rows;
10 hang power cleans (35/45 lb)

Masters 55+: 7 burpee chest-to-bar pull-ups; (65/95 lb)
– If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round.

Intended Stimulus:
-Gymnastics and weightlifting triplet
-Moderate load, high skill.
-9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.
-Air squats in 2:00 or less.
-Muscle-ups in 1-3 sets.
-Hang power cleans in 1-3 sets.
-Compare to 23113.
-Substitute ring muscle-ups for bar muscle-ups as needed.

Planned: Fri,May1,2026 Tue,Sep2,2025 Mon,Nov13,2023
TodayAll Time

Jeremy12:22 Rx
Andrew6:07 Int
Julia F7:45 Int
Justin T8:33 Int
Erika R8:49 Int
Mindy9:?? Int
Cooper T9:23 Int
135#/JBMU
Madison S9:53 Int
Jamie11:49 Int
Jbmu
Tom13:30 Int
Banded C2B, 115#
Elizabeth6:50 Sc
jumping pull-ups, 55#
Robbie7:59 Sc
75#, banded strict
Kherri8:27 Sc
Banded pull ups
Katie E8:28 Sc
95#, banded pull-ups
Sophia8:30 Sc
Banded pull ups
Eddie8:51 Sc
Jemma9:25 Sc
Matt Br9:44 Sc
115#, strict pullups
Eliana9:45 Sc
75#, jumping pull-ups
Jeanne9:46 Sc
65#, jumping pullups
Sarah Y9:46 Sc
55#, jumping pullups
Hope9:58 Sc
Rebecca P10:15 Sc
Dana F10:22 Sc
Kelly P10:24 Sc
Greg U10:25 Sc
115#, strict. pull-ups
Bob C10:53 Sc
95#, strict
Diane9:10
55#, jumping pullups
Susan10:07
35 AS/inverted rows/25#
Dale10:30
95# & jump bmu
Pam??
35AS/banded dips/45#
Aniki??
35 AS/inverted rows/20#
Alice??
35 AS/banded dips/3#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

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

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

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