DAILY WOD

Mon, Dec 18 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)

12-18-2023 METCON


(Time, Rx2, Rx3)
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 Rx2Cecy Mon, Dec 18, 2023
2nd16:59 Rx2Mindy Mon, Dec 18, 2023
3rd18:02 Rx2Trina Mon, Dec 18, 2023
1st14:38 RxAndrew Mon, Dec 18, 2023
2nd17:57 RxJustin T Mon, Dec 18, 2023
3rd19:57 Rx2Jason Mon, Dec 18, 2023

Andrew14:38 Rx
Justin T17:57 Rx
Cecy11:47 Rx2
Mindy16:59 Rx2
45#
Trina18:02 Rx2
Ring rows
Jason19:57 Rx2
Ring rows
Kelly S10:35 Rx3
45# full reps, banded pull ups
Jemma14:16 Rx3
Katie E14:53 Rx3
RX reps and weight- banded C2B
Lindsey C15:08 Rx3
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

86 reviews

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Dale Auten


10 months 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

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make