Daily WOD

Mon, May 20 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
20240520 PARTNER METCON20240520 POST WOD SKILLMURPH PREP CHALLENGE

20240520 PARTNER METCON


(Time, Sc, Fnd)
2 rounds for time with a partner:
50 KB swings (53/70 lb)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back

Rx2: 35/53
Rx3: 30 reps (18/26), 30 shuttle runs

INTENDED STIMULUS
12:00-18:00.
Partners switch as needed.
5 shuttle runs per minute pace.
Kettlebell swings in sets of 10 or more before switching.
Continuous movement with fast transitions between partners.


1st15:01 RxNidia Mon, May 20, 2024
2nd15:13 RxKatie E Mon, May 20, 2024
3rd17:23 RxHarley Mon, May 20, 2024
1st14:58 RxThomas C Mon, May 20, 2024
Blake P Mon, May 20, 2024
2nd16:35 RxJason Mon, May 20, 2024
3rd13:15 ScCooper T Mon, May 20, 2024

Blake P14:58 Rx
Thomas C14:58 Rx
Nidia15:01 Rx
Katie E15:13 Rx
Jason16:35 Rx
Harley17:23 Rx
Cooper T13:15 Sc
Julia F13:15 Sc
Justin U14:27 Sc
53#
Mindy14:27 Sc
44#
Trina14:28 Sc
Maddy14:28 Sc
Mariah14:44 Sc
Diane14:44 Sc
Dana F14:54 Sc
44#
Chelsea14:54 Sc
Christine15:01 Sc
44#
Cecy15:01 Sc
Jessica L15:09 Sc
Kelley15:09 Sc
Alison15:10 Sc
Matias15:10 Sc
Elizabeth15:13 Sc
44
Kristen16:35 Sc
John R17:23 Sc
Robbie17:23 Sc
Alice13:33 Fnd
Aniki13:33 Fnd
Eddie14:54 Fnd
44#
Laura B16:00
Mod
Jeremy21:12
1/2 Murph w/ vest
Debra🏆 Fnd
1/2 20#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

95 reviews

melinda f


a week 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

Megan McCarthy


a week 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!

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Carlie Thayer


2 years 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


a year 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