Daily WOD

Sat, May 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Trey W & Baxter
20240504 PARTNER METCONMURPH PREP CHALLENGE

20240504 PARTNER METCON


(Rounds, Int, Sc)
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 ScElizabeth Sat, May 4, 2024
Christine Sat, May 4, 2024
3rd6 ScKelly 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 B 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
Jason B5+12 Rx
W/ Max
Jeremy1/2 Murph Rx
27:12 w/ vest
Christine7+38 Sc
44 kb, HSPU, 50# carry, W/ Elizabeth
Elizabeth7+38 Sc
53KB, kb press, 2-25carry
Lindsey C6 Sc
W/ Nidia & Kelly
Kelly S6 Sc
W/ Nidia & Lindsey
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

melinda f


3 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if