DAILY WOD

Thu, May 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240516 METCONMURPH PREP CHALLENGE

20240516 METCON


(Time, Rx2, Rx3)
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
– Use two DBs.

Rx2: 15/25, jumping pull-ups
Rx3: 10/15, vertical ring rows

INTENDED STIMULUS
5:00-12:00.
Short sprint-style effort.
Loading should allow at least 10 thrusters unbroken.
Complete the first set of pull-ups in 2:00 or less.


1st8:06 RxNidia Thu, May 16, 2024
2nd12:24 RxMarnie Thu, May 16, 2024
3rd8:36 Rx2Dana F Thu, May 16, 2024
1st7:37 RxCaleb Nu Thu, May 16, 2024
2nd7:51 RxJeremy Thu, May 16, 2024
3rd9:14 RxThomas C Thu, May 16, 2024

Caleb Nu7:37 Rx
Jeremy7:51 Rx
Nidia8:06 Rx
Thomas C9:14 Rx
Marnie12:24 Rx
Dana F8:36 Rx2
Diane8:38 Rx2
Megan M8:41 Rx2
Harley8:50 Rx2
Jeanne9:11 Rx2
Adam11:41 Rx2
Eddie11:57 Rx2
Matias12:03 Rx2
Cecy7:27 Rx3
15# DBs, 21-15-9 pull-ups,
Sarah Y8:36 Rx3
Jumping pull-ups
Trina11:02 Rx3
Alison11:39 Rx3
Breanna11:50 Rx3
Justin U12:00
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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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

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

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