Daily WOD

Sat, May 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Trey W & Baxter
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
20240504 PARTNER METCONMURPH PREP CHALLENGE

20240504 PARTNER METCON


(Rounds, Sc, Fnd)
AMRAP 24 with a partner:
24 Russian KB swings (53/70 lb)
12 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.

Rx2: 35/53, 9 HSPU
Rx3: 18/26, 12 DBL KB presses

INTENDED STIMULUS
- 4-6+ rounds.
- Heavy kettlebell swings in 1-2 sets.
- Handstand push-ups in 1-3 sets every round.
- No more than 2 transitions on the farmers carry.


1st6 RxNidia Sat, May 4, 2024
2nd7+38 FndElizabeth Sat, May 4, 2024
Christine Sat, May 4, 2024
3rd6 FndKelly S Sat, May 4, 2024
Lindsey C Sat, May 4, 2024
1st7+24 RxThomas C Sat, May 4, 2024
Jackson Sat, May 4, 2024
2nd5+12 RxJason Sat, May 4, 2024
3rd1/2 Murph RxJeremy Sat, May 4, 2024

Jackson7+24 Rx
W/ Thomas
Thomas C7+24 Rx
W/ Jackson
Nidia6 Rx
W/ Lindsey & Kelly
Jason5+12 Rx
W/ Max
Jeremy1/2 Murph Rx
27:12 w/ vest
Christine7+38 Fnd
44 kb, HSPU, 50# carry, W/ Elizabeth
Elizabeth7+38 Fnd
53KB, kb press, 2-25carry
Lindsey C6 Fnd
W/ Nidia & Kelly
Kelly S6 Fnd
W/ Nidia & Lindsey
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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Dale Auten


a year 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

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2 years 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