DAILY WOD

Fri, May 24 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Eddie
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
20240524 METCON20240524 OPTIONAL COMPETE SKILL20240524 OPTIONAL COMPETE ACCESSORYMURPH PREP CHALLENGE

20240524 METCON


(Time, Rx2, Rx3)
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run

Rx2: pike push-ups, 95/65
Rx3: box pike push-ups, 35/45, 300m

INTENDED STIMULUS
15:00-20:00.
Handstand push-ups in 1-2 sets.
Unbroken front rack lunges every round.
Large if not unbroken sets of lunges and push presses.
Runs in 2:00 or less each round.


1st20:31 RxKherri Fri, May 24, 2024
2nd21:47 Rx2Lindsey C Fri, May 24, 2024
3rd22:55 Rx2Jeanne Fri, May 24, 2024
1st19:24 RxJackson Fri, May 24, 2024
2nd20:24 RxCaleb Nu Fri, May 24, 2024
3rd20:25 RxJustin T Fri, May 24, 2024

Jackson19:24 Rx
Airbike
Caleb Nu20:24 Rx
Airbike
Justin T20:25 Rx
bike
Kherri20:31 Rx
Thomas C22:16 Rx
Bike
Matt Br16:40 Rx2
Carson C16:46 Rx2
Front Squats
Lindsey C21:47 Rx2
Jeanne22:55 Rx2
55#
Tom23:35 Rx2
Justin U24:03 Rx2
Matias24:18 Rx2
Amberly25:39 Rx2
75lbs 2 abmats for HSPU
Greg U26:20 Rx2
Dana F17:05 Rx3
Diane17:20 Rx3
Kelly P18:59 Rx3
400m
Susan19:05 Rx3
Aniki19:05 Rx3
Rebecca P19:08 Rx3
400m row
Pam19:09 Rx3
Elizabeth19:56 Rx3
400m
Sarah Y20:35 Rx3
50#/400m
Connie20:48 Rx3
Eddie20:52 Rx3
65, row
Erin P20:55 Rx3
400m
Hope20:55 Rx3
50#, 400m
Alison22:34 Rx3
Ginny22:34 Rx3
Erika R22:36 Rx3
Hspu, 65, 300m
Dale22:55 Rx3
Pike,45 lunge, 65 by press, bike (1250)
Kelly S23:27 Rx3
50#
Mindy24:30 Rx3
400m
Laura B20:14
Mod :)
Debra20:15
scaled
Trina20:38
scaled
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.

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

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

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

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