DAILY WOD

Fri, Mar 15 2024

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

OPEN 24.3


(Time, Rx2, Rx3)
For time, using a running clock:
5 rounds of:
10 thrusters (65/95 lb)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (95/135 lb)
7 bar muscle-ups

*Time cap: 15:00

Rx2: 45/65, jumping chest-to-bar; 65/95, chin-over-bar pull-ups
Rx3: 25/45, ring rows; 35/75, jumping pull-ups

INTENDED STIMULUS
- 7:00-15:00.
- For most, this workout requires a bit of strategy to avoid failure and continue progressing.
- The load of the barbell in the first 5 sets should be light. In the second 5 sets, the weight should be moderate to heavy depending on capacity.
- Complete chest-to-bar pull-ups and bar muscle-ups in 2-3 sets.


1st107 RxLaura M Fri, Mar 15, 2024
Elizabeth Fri, Mar 15, 2024
2nd114 RxMari Fri, Mar 15, 2024
3rd120 RxDiane Fri, Mar 15, 2024
1st15:00 RxBen S Fri, Mar 15, 2024
2nd122 Rx2Tom Fri, Mar 15, 2024
3rd128 Rx2Matt Br Fri, Mar 15, 2024

Elizabeth107 Rx
RX MASTERS
Laura M107 Rx
12:37, 45/65#
Mari114 Rx
Diane120 Rx
Masters RX
Nidia122 Rx
9:05
Robbie145 Rx
Rx Masters
Nicole Ha15:00 Rx
107
Ben S15:00 Rx
122
Kelly S99 Rx2
RX 2 all the way
Tom122 Rx2
8:38
Breanna122 Rx2
Jumping pull-ups, banded pull-ups
Pam128 Rx2
Sc Masters 12:30 TBT
Matt Br128 Rx2
Megan M131 Rx2
Jumping pull-ups
Harley138 Rx2
Jumping pull-ups, banded pull-ups
Dana F149 Rx2
7:13, 35/55%
Marnie156 Rx2
7:02
Lindsey C168 Rx2
7:06
Maddy15:00 Rx2
Nick Ga15:00 Rx2
Blake P15:00 Rx2
159
Jessica L15:00 Rx2
163
Kelley15:00 Rx2
135
Hope14.45 Rx3
Scaled 45 / jumping Ctb/ Kip pu
Rebecca P13:33 Rx3
5:52
Erin P13:38 Rx3
6:25
Laura B13:40 Rx3
Greg U121
scaled 65/95
Kristen135
scaled
Christine135
35/JC2B for all
Adam142
here for a good time!
Alice142
35 both rounds
Molly142
35/JC2B prom/45RR
Eddie142
45/55#, jumping pull-ups, banded
Matias156
scaled
Sarah Y160
45/55 prom c2b
Susan163
20/JPU/25/RR
Katie E165
45/65, 16” box jpu, blue banded pu
Aniki170
Scaled
Alison13:15
Mom wod
Jeanne14:05
Prom JC2B for both rounds
Jackson✅
MODWOD
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

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

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.

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

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