DAILY WOD

Tue, May 14 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240514 HEAVY DAY20240514 OPTIONAL COMPETE STRENGTH20240514 OPTIONAL COMPETE ACCESSORYOther ResultsMURPH PREP CHALLENGE

20240514 HEAVY DAY


(Weight, Rx2)
0:00-10:00
1-rep-max clean

10:00-20:00
1-rep-max bench press

20:00-30:00
1-rep-max overhead squat

Rx2: 3 rep max of each

INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
10:00 on each lift to build to a heavy single.
Aim for 4-6 solid attempts in the allotted time.
Take the clean from the floor and the bench press and overhead squat from a rack.


1st520 RxKherri Tue, May 14, 2024
2nd510 RxNidia Tue, May 14, 2024
3rd480 RxMarnie Tue, May 14, 2024
1st850 RxJeremy Tue, May 14, 2024
2nd845 RxJackson Tue, May 14, 2024
3rd825 RxCaleb Nu Tue, May 14, 2024

Jeremy850 Rx
285-285-280
Jackson845 Rx
255-345-245
Caleb Nu825 Rx
275-275-275
Thomas C815 Rx
275-295-245
Cooper T685 Rx
Justin U640 Rx
Kherri520 Rx
195-155-170
Nidia510 Rx
195-160-155
Ian N490 Rx
Marnie480 Rx
175-165-140
Eddie380 Rx
Julia F375 Rx
Mari355 Rx
Harley340 Rx
Lindsey C340 Rx
Breanna335 Rx
Katie E330 Rx
Trina315 Rx
Robbie312 Rx
100-122-90
Laura M285 Rx
105/105/75
Christine280 Rx
95-100-85
Jeanne275 Rx
Kelly S270 Rx
95-100-75
Cecy270 Rx
95-100-75
Mariah265 Rx
Dana F265 Rx
Lauren S265 Rx
Elizabeth260 Rx
95—75—90
Erin P255 Rx
Aubrey255 Rx
Hope250 Rx
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.

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