Daily WOD

Mon, Dec 18 2023

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

12-18-2023 METCON


(Time, Sc, Fnd)
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 ScCecy Mon, Dec 18, 2023
2nd16:59 ScMindy Mon, Dec 18, 2023
3rd18:02 ScTrina Mon, Dec 18, 2023
1st14:38 RxAndrew Mon, Dec 18, 2023
2nd17:57 RxJustin T Mon, Dec 18, 2023
3rd19:57 ScJason B Mon, Dec 18, 2023

Andrew14:38 Rx
Justin T17:57 Rx
Cecy11:47 Sc
Mindy16:59 Sc
45#
Trina18:02 Sc
Ring rows
Jason B19:57 Sc
Ring rows
Kelly S10:35 Fnd
45# full reps, banded pull ups
Jemma14:16 Fnd
Katie E14:53 Fnd
RX reps and weight- banded C2B
Lindsey C15:08 Fnd
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

Cayla Brantley


a month 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

Megan McCarthy


4 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

Lyndsie Williams


4 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!

melinda f


4 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