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

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

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

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!

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

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