DAILY WOD

Fri, May 10 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240510 METCON20240510 POST-WOD SKILL20240510 OPTIONAL COMPETE STRENGTH II20240510 OPTIONAL COMPETE STAMINAMURPH PREP CHALLENGE

20240510 METCON


(Time, Rx2, Rx3)
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

Rx2: 95/135
Rx3: 55/75

INTENDED STIMULUS
Heavy sprint workout.
3:00-5:00.
Deadlifts unbroken until the last rep.
Hang power cleans in 1-3 sets.
Front squats in 1-2 sets.


1st2:39 RxNidia Fri, May 10, 2024
2nd3:21 RxKherri Fri, May 10, 2024
3rd5:45 RxMari Fri, May 10, 2024
1st3:06 RxJeremy Fri, May 10, 2024
2nd4:55 RxThomas C Fri, May 10, 2024
3rd5:25 RxCarson C Fri, May 10, 2024

Nidia2:39 Rx
Jeremy3:06 Rx
Kherri3:21 Rx
Thomas C4:55 Rx
Carson C5:25 Rx
Mari5:45 Rx
Jackson7:59 Rx
Andrew2:50 Rx2
Blake P3:07 Rx2
Marnie3:34 Rx2
105
Breanna4:16 Rx2
Harley4:33 Rx2
Ian N4:41 Rx2
Stephen5:10 Rx2
Jason5:11 Rx2
Tom7:40 Rx2
Kelley2:15 Rx3
65#
Maddy2:25 Rx3
65#
Dale2:54 Rx3
105
Trina3:02 Rx3
65#
Elizabeth3:16 Rx3
Christine3:18 Rx3
70
Chelsea3:20 Rx3
65
Mindy3:24 Rx3
65#
Kelly S4:14 Rx3
65
Eddie4:35 Rx3
95
Greg U4:37 Rx3
105
Mariah4:40 Rx3
70
Dana F4:56 Rx3
75
Matt Br5:22 Rx3
105
Scott P6:50 Rx3
85
Aniki3:07
20
Alice5:00
35
Susan5:55
35
Pam7:11
35
Debra✔️
scaled
Katie E✔️ Rx2
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

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

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.