Daily WOD

Tue, May 21 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (25 days ago)
20240521 METCON20240521 OPTIONAL COMPETE STAMINA20240521 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240521 METCON


(Weight, Sc, Fnd)
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 ScMarnie Tue, May 21, 2024
Nidia Tue, May 21, 2024
2nd165 FndKherri Tue, May 21, 2024
3rd115 FndKatie E Tue, May 21, 2024
Trina Tue, May 21, 2024
1st185 RxJackson Tue, May 21, 2024
Caleb Nu Tue, May 21, 2024
2nd225 ScJeremy Tue, May 21, 2024
3rd185 ScThomas C Tue, May 21, 2024
Carson C Tue, May 21, 2024

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

5.0

95 reviews

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

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!

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

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