DAILY WOD

Sat, May 4 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Trey W
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240504 PARTNER METCONMURPH PREP CHALLENGE

20240504 PARTNER METCON


(Rounds, Rx2, Rx3)
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 Rx3Elizabeth Sat, May 4, 2024
Christine Sat, May 4, 2024
3rd6 Rx3Kelly 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 Rx3
44 kb, HSPU, 50# carry, W/ Elizabeth
Elizabeth7+38 Rx3
53KB, kb press, 2-25carry
Lindsey C6 Rx3
W/ Nidia & Kelly
Kelly S6 Rx3
W/ Nidia & Lindsey
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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.

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

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

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