Daily WOD

Mon, May 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
CINDY20240506 OPTIONAL COMPETE HEAVY MIDLINEMURPH PREP CHALLENGE

CINDY


(Rounds, Sc, Fnd, Girls (A-F))
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

Rx2: 3 pull-ups, 6 push-ups, 15 air squats

Rx3: Every 2:00 x 10 rounds:
3 strict banded pull-ups, 6 hand-elevated push-ups, 9 air squats

Intended Stimulus:
-10-20 rounds for most.
-Long grind with a pull, push, and squat combination without movement redundancy to allow for continuous movement.
-CAP benchmark for September.
-Compare to 250509.

Planned: Fri,Sep12,2025 Fri,May9,2025 Mon,May6,2024 Thu,May25,2023 Wed,May25,2022 Wed,Mar30,2022
TodayAll Time

Jeremy16+18 Rx+ 1st
w/ vest
Marnie11+8 Rx+ 1st
w/ vest
Carson C23+7 Rx 3rd
Caleb Nu20 Rx 7th
Andrew18+15 Rx 8th
Thomas C18+12 Rx
Nicole Ha17+5 Rx 6th
Justin T15 Rx 14th
Kherri15 Rx 12th
Nidia14+25 Rx
Dale14+15 Rx
Lindsey C14+1 Rx 15th
Cecy14 Rx
+3 mile run
Bob C13+9 Rx 17th
Christine13+4 Rx
Erika R11 Rx
Jason10 + 4 Rx 25th
Greg U10 Rx
Jessica L9+13 Rx 21st
Robbie21+2 Sc
Elizabeth15 Sc 25th
full reps/knee push ups
Hope15 Sc 25th
5/6/15
Alison14+22 Sc 26th
rr/elev push ups
Mariah14+22 Sc 26th
scaled movements
Dana F14+8 Sc
Box push-ups
Matias14 Sc 27th
rr
Laura M13+20 Sc
Sarah Y13+11 Sc 27th
band
Adam13 Sc 28th
band
Emilie12+5 Sc 31st
scaled movements
Tom12+2 Sc
Megan M11+8 Sc 32nd
Knees for 1/2
Jenn15+20 Fnd 40th
Rebecca P15+9 Fnd
3/6/15, vert. ring rows, knee push-ups
Katie E15 Fnd
Full reps/ring rows/ knee pu
Eddie14+15 Fnd 30th
5/8/15, ring rows, bench push-ups
Kelly P14+15 Fnd
3/6/15, vert. ring rows, knee push-ups/elevated
Ginny12 Fnd 47th
Breanna11+5 Fnd
5/6/15, vert. ring rows, box push-ups
Jamie10+28 Fnd
5-10-15 RR/box pu
Megan S10+3 Fnd
3-6-9
Debra10 Fnd 49th
Whitney12 56th
Ring rows, elevated pu
Trina11+5 59th
RX reps, banded, knee push ups
Connie11+5 59th
scaled
Kelly S10+5
full reps/band/knees
Alicemod wod
scaled
Jackson?? Rx+
Wod brain ;)
Aidanpush ups to box Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

Megan McCarthy


a week 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!

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

melinda f


a week 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

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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