Daily WOD

Tue, May 21 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240521 METCON20240521 OPTIONAL COMPETE STAMINA20240521 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240521 METCON


(Weight, Int, Sc)
EMOM 20:
Even min | 3 ring muscle-ups
Odd min | 5 front squats (heavy)

Rx2: Jumping ring muscle-ups
Rx3: Low ring transitions

INTENDED STIMULUS
Moderate-to-heavy front squats and high-skill upper body stamina.
Complete reps of each movement in less than :45 each round.
Front squats from the ground.


1st145 IntMarnie Tue, May 21, 2024
Nidia Tue, May 21, 2024
2nd165 ScKherri Tue, May 21, 2024
3rd115 ScKatie E Tue, May 21, 2024
Trina Tue, May 21, 2024
1st185 RxJackson Tue, May 21, 2024
Caleb Nu Tue, May 21, 2024
2nd225 IntJeremy Tue, May 21, 2024
3rd185 IntThomas C Tue, May 21, 2024
Carson C Tue, May 21, 2024

Caleb Nu185 Rx
Jackson185 Rx
Jeremy225 Int
BMU
Carson C185 Int
Thomas C185 Int
Nidia145 Int
1 RMU/2 Jumping
Marnie145 Int
Justin U175 Sc
Kherri165 Sc
Trina115 Sc
Katie E115 Sc
Dale105 Sc
Dustin95 Sc
Lindsey C95 Sc
Breanna95 Sc
Harley95 Sc
Jamie85 Sc
Maddie75 Sc
Cecy75 Sc
Dana F75 Sc
Jeanne70 Sc
Elizabeth65 Sc
Kelly S65 Sc
Eddie65 Sc
Diane60 Sc
Mel55 Sc
Lynda55 Sc
Rebecca P55 Sc
Erin P55 Sc
Whitney50 Sc
Alice25 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

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

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

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

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!