DAILY WOD

Tue, May 21 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240521 METCON20240521 OPTIONAL COMPETE STAMINA20240521 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240521 METCON


(Weight, Rx2, Rx3)
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 Rx2Marnie Tue, May 21, 2024
Nidia Tue, May 21, 2024
2nd165 Rx3Kherri Tue, May 21, 2024
3rd115 Rx3Katie E Tue, May 21, 2024
Trina Tue, May 21, 2024
1st185 RxJackson Tue, May 21, 2024
Caleb Nu Tue, May 21, 2024
2nd225 Rx2Jeremy Tue, May 21, 2024
3rd185 Rx2Thomas C Tue, May 21, 2024
Carson C Tue, May 21, 2024

Caleb Nu185 Rx
Jackson185 Rx
Jeremy225 Rx2
BMU
Carson C185 Rx2
Thomas C185 Rx2
Nidia145 Rx2
1 RMU/2 Jumping
Marnie145 Rx2
Justin U175 Rx3
Kherri165 Rx3
Trina115 Rx3
Katie E115 Rx3
Dale105 Rx3
Dustin95 Rx3
Lindsey C95 Rx3
Breanna95 Rx3
Harley95 Rx3
Jamie85 Rx3
Maddie75 Rx3
Cecy75 Rx3
Dana F75 Rx3
Jeanne70 Rx3
Elizabeth65 Rx3
Kelly S65 Rx3
Eddie65 Rx3
Diane60 Rx3
Mel55 Rx3
Lynda55 Rx3
Rebecca P55 Rx3
Erin P55 Rx3
Whitney50 Rx3
Alice25 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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.

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

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

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

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