DAILY WOD

Mon, May 6 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
CINDY20240506 OPTIONAL COMPETE HEAVY MIDLINEMURPH PREP CHALLENGE

CINDY


(Rounds, Rx2, Rx3, 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 Rx2
Elizabeth15 Rx2 25th
full reps/knee push ups
Hope15 Rx2 25th
5/6/15
Alison14+22 Rx2 26th
rr/elev push ups
Mariah14+22 Rx2 26th
scaled movements
Dana F14+8 Rx2
Box push-ups
Matias14 Rx2 27th
rr
Laura M13+20 Rx2
Sarah Y13+11 Rx2 27th
band
Adam13 Rx2 28th
band
Emilie12+5 Rx2 31st
scaled movements
Tom12+2 Rx2
Megan M11+8 Rx2 32nd
Knees for 1/2
Jenn15+20 Rx3 40th
Rebecca P15+9 Rx3
3/6/15, vert. ring rows, knee push-ups
Katie E15 Rx3
Full reps/ring rows/ knee pu
Eddie14+15 Rx3 30th
5/8/15, ring rows, bench push-ups
Kelly P14+15 Rx3
3/6/15, vert. ring rows, knee push-ups/elevated
Ginny12 Rx3 47th
Breanna11+5 Rx3
5/6/15, vert. ring rows, box push-ups
Jamie10+28 Rx3
5-10-15 RR/box pu
Megan S10+3 Rx3
3-6-9
Debra10 Rx3 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 Rx3
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

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

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.

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

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