Daily WOD

Mon, Nov 13 2023

Mon, May 26, 2025 at 8:00am MURPH

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)

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2 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

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2 months ago

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2 months ago

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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