Daily WOD

Tue, May 14 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240514 HEAVY DAY20240514 OPTIONAL COMPETE STRENGTH20240514 OPTIONAL COMPETE ACCESSORYOther ResultsMURPH PREP CHALLENGE

20240514 HEAVY DAY


(Weight, Int)
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

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

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

Jake Dombrowsky


7 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


7 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