Daily WOD

Mon, May 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
CINDY20240506 OPTIONAL COMPETE HEAVY MIDLINEMURPH PREP CHALLENGE

CINDY


(Rounds, Int, Sc, 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
Jason B10 + 4 Rx 25th
Greg U10 Rx
Jessica L9+13 Rx 21st
Robbie21+2 Int
Elizabeth15 Int 25th
full reps/knee push ups
Hope15 Int 25th
5/6/15
Alison14+22 Int 26th
rr/elev push ups
Mariah14+22 Int 26th
scaled movements
Dana F14+8 Int
Box push-ups
Matias14 Int 27th
rr
Laura M13+20 Int
Sarah Y13+11 Int 27th
band
Adam13 Int 28th
band
Emilie12+5 Int 31st
scaled movements
Tom12+2 Int
Megan M11+8 Int 32nd
Knees for 1/2
Jenn15+20 Sc 40th
Rebecca P15+9 Sc
3/6/15, vert. ring rows, knee push-ups
Katie E15 Sc
Full reps/ring rows/ knee pu
Eddie14+15 Sc 30th
5/8/15, ring rows, bench push-ups
Kelly P14+15 Sc
3/6/15, vert. ring rows, knee push-ups/elevated
Ginny12 Sc 47th
Breanna11+5 Sc
5/6/15, vert. ring rows, box push-ups
Jamie10+28 Sc
5-10-15 RR/box pu
Megan S10+3 Sc
3-6-9
Debra10 Sc 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 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Denisha Beasley


7 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

Jake Dombrowsky


6 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

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Emily Sanders


6 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

melinda f


7 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