DAILY WOD

Wed, Jul 10 2024

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Olivia M
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
MARY20240710 OPTIONAL COMPETE ACCESSORY20240710 OPTIONAL COMPETE STRENGTH

MARY


(Rounds, Rx2, Rx3, Girls (G-N))
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Rx2: pike push-ups, SLS to target, 10 pull-ups
Rx3: knee push-ups, reverse lunges, 10 jumping pull-ups

INTENDED STIMULUS
- Classic CrossFit benchmark that tests gymnastics skill and endurance.
8-10 rounds; advanced athletes could get 15.
- Continuous movement through the single-leg squats.
- Unbroken handstand push-ups every round.
- Pull-ups in 1-3 sets every round.

TodayAll Time

Mari11+3 Rx 1st
Nidia7+9 Rx 3rd
Justin T7 Rx 1st
Justin U6+11 Rx 2nd
Erika R6 Rx
Cecy10+5 Rx2 7th
Christine10 Rx2 8th
2 ab mats HSPU, 16” box pistols, blue bands PU. 5,10,15
Chase To10 Rx2 3rd
Julia F9+15 Rx2 9th
band for last two rounds
Kelly P9+15 Rx2 9th
band
Cooper T9 + 2 Rx2 4th
HSPU
Jason8+16 Rx2 5th
Marnie8+4 Rx2 10th
10 pull ups
Elizabeth7+5 Rx2 11th
Adam7 Rx2 6th
band
Tom6+20 Rx2 7th
Scott P6 Rx2 8th
some band
Steven W6 Rx2 8th
band
Laura M5+21 Rx2 12th
2 abmats, rig assist, full reps
Dana F15 Rx3 13th
db upright rows
Dale11 Rx3 9th
Pike, split squat
Jamie10+7 Rx3 14th
Heather B10+5 Rx3 15th
Alex D10 Rx3 16th
Megan M9+22 Rx3 17th
Lindsey H9+5 Rx3 18th
Sarah Y9 Rx3 19th
Blake P8+16 Rx3 10th
Pike, target, 5 strict pu
Debra7 Rx3 20th
200m run/round
Alice6+20 Rx3 21st
Jennifer5 Rx3 22nd
200m run/round
Lindsey C9+20 25th
scaled
Trina🏆
scaled
Katie E✔️
Scaled EVERYTHANG.💅🏼
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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