Daily WOD

Mon, Dec 18 2023

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

12-18-2023 METCON


(Time, Int, Sc)
5 ROUNDS FOR TIME:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

Rx: 95/65
Rx2: 75/55, pull-ups
Rx3: 12 push jerks (65/45), 9 ring rows, 6 sumo deadlift high pulls (65/45)

INTENDED STIMULUS:
- Weightlifting and gymnastics triplet last seen on Sept. 16, 2023.
- Sub 15:00; advanced athletes push for sub 8:00.
- Push jerks in 2 sets or less.
- Chest-to-bar pull-ups in 3 sets or less.
- Light-to-moderate sumo deadlift high pull load.


1st11:47 IntCecy Mon, Dec 18, 2023
2nd16:59 IntMindy Mon, Dec 18, 2023
3rd18:02 IntTrina Mon, Dec 18, 2023
1st14:38 RxAndrew Mon, Dec 18, 2023
2nd17:57 RxJustin T Mon, Dec 18, 2023
3rd19:57 IntJason B Mon, Dec 18, 2023

Andrew14:38 Rx
Justin T17:57 Rx
Cecy11:47 Int
Mindy16:59 Int
45#
Trina18:02 Int
Ring rows
Jason B19:57 Int
Ring rows
Kelly S10:35 Sc
45# full reps, banded pull ups
Jemma14:16 Sc
Katie E14:53 Sc
RX reps and weight- banded C2B
Lindsey C15:08 Sc
55#\red band PU\full reps + Tyler ♥️
Greg U15:28
75/Pull Ups/Ring Rows
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Denisha Beasley


7 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


7 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


7 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 Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

melinda f


7 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