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

melinda f


4 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 Bowling


3 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

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

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