DAILY WOD

Thu, May 2 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Alice
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240502 METCONMURPH PREP CHALLENGE

20240502 METCON


(Time, Rx2, Rx3)
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

Rx2: 75/115, 6 jumping bar muscle ups
Rx3: 55/75, 6 jumping chest-to-bar pull-ups

INTENDED STIMULUS
- 8:00-12:00.
- Unbroken hang squat cleans in the early rounds.
- Muscle-ups in 1-2 sets.


1st11:50 Rx2Julia F Thu, May 2, 2024
2nd13:00 Rx2Kherri Thu, May 2, 2024
3rd14:31 Rx2Nidia Thu, May 2, 2024
1st13:06 RxJeremy Thu, May 2, 2024
2nd15:00 RxJackson Thu, May 2, 2024
Caleb Nu Thu, May 2, 2024
3rd11:41 Rx2Cooper T Thu, May 2, 2024

Jeremy13:06 Rx
Caleb Nu15:00 Rx
4+13 at time cap. 19:32 for whole wod
Jackson15:00 Rx
4+2 rds
Cooper T11:41 Rx2
Julia F11:50 Rx2
Andrew12:11 Rx2
Kherri13:00 Rx2
Thomas C13:31 Rx2
2 BMU
Nidia14:31 Rx2
2 BMU
Marnie15:00 Rx2
5+7 rds
Cecy17:30 Rx2
75#, 6 BBMU on 15# plate
Elizabeth9:40 Rx3
Pull-ups
Maddie10:45 Rx3
Katie E10:50 Rx3
85#
Aidan10:50 Rx3
MOMWOD
Diane11:48 Rx3
Scott P13:12 Rx3
6/6 reps, 55#
Jason13:15 Rx3
115#
Dana F13:42 Rx3
55#, 3 JBMU
Kelly P15:00 Rx3
4 rds, JBMU
Laura M15:00 Rx3
4 rds +9/ JBMU
Lauren S12:54
35#
Tom15:00
4 rds, 115/95#, JBMU
Trina✔️
scaled
Justin T✔️ Rx2
Mindy✔️
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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

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