Daily WOD

Fri, Mar 15 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Kelley

OPEN 24.3


(Time, Int, Sc)
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 IntTom Fri, Mar 15, 2024
3rd128 IntMatt 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 Int
RX 2 all the way
Tom122 Int
8:38
Breanna122 Int
Jumping pull-ups, banded pull-ups
Pam128 Int
Sc Masters 12:30 TBT
Matt Br128 Int
Megan M131 Int
Jumping pull-ups
Harley138 Int
Jumping pull-ups, banded pull-ups
Dana F149 Int
7:13, 35/55%
Marnie156 Int
7:02
Lindsey C168 Int
7:06
Maddy15:00 Int
Nick Ga15:00 Int
Blake P15:00 Int
159
Jessica L15:00 Int
163
Kelley15:00 Int
135
Hope14.45 Sc
Scaled 45 / jumping Ctb/ Kip pu
Rebecca P13:33 Sc
5:52
Erin P13:38 Sc
6:25
Laura B13:40 Sc
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)

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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