Daily WOD

Thu, May 16 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Amberly
20240516 METCONMURPH PREP CHALLENGE

20240516 METCON


(Time, Int, Sc)
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 IntDana 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 Int
Diane8:38 Int
Megan M8:41 Int
Harley8:50 Int
Jeanne9:11 Int
Adam11:41 Int
Eddie11:57 Int
Matias12:03 Int
Cecy7:27 Sc
15# DBs, 21-15-9 pull-ups,
Sarah Y8:36 Sc
Jumping pull-ups
Trina11:02 Sc
Alison11:39 Sc
Breanna11:50 Sc
Justin U12:00
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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melinda f


3 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

Jake Dombrowsky


3 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

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Emily Sanders


3 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

Denisha Beasley


3 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