Daily WOD

Fri, Jul 12 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (9 days ago)
20240712 METCON20240712 STRENGTHCLEAN AND JERK MAX20240712 POST-WOD SKILL20240712 OPTIONAL COMPETE STRENGTHOther Results

20240712 METCON


(Rounds, Sc, Fnd)
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

Rx2: 45/55 lb
Rx3: 35/45 lb, 4 shuttle runs

INTENDED STIMULUS
- 4-6 rounds.
- Unbroken sumo deadlift high pulls to start, and no more than 2 sets later in the workout.
- Continuous movement on the shuttle runs completed in no more than 1:00 each round.


1st6+11 RxKherri Fri, Jul 12, 2024
2nd6+4 RxMarnie Fri, Jul 12, 2024
3rd6+3 RxHope Fri, Jul 12, 2024
1st6+11 RxJustin T Fri, Jul 12, 2024
2nd6+1 RxJason Fri, Jul 12, 2024
3rd5+13 RxJustin U Fri, Jul 12, 2024

Justin T6+11 Rx
Kherri6+11 Rx
Marnie6+4 Rx
Hope6+3 Rx
Jason6+1 Rx
Lindsey C5+17 Rx
Justin U5+13 Rx
Trina4 Rx
Dale8+17 Sc
Kelley6 Sc
55#
Laura M5 + 13 Sc
55
Elizabeth5+12 Sc
55
Kelly S5+9 Sc
55
Kristen4 Sc
55
Sarah Y4+12 Fnd
50
Pam4 + 6 Fnd
45# 4 shuttle runs
Alice4 Fnd
Stephanie4 Fnd
:45 bike
Nicole Hu5+3
scaled
Zach W5+3
scaled
Scott P4+15
80
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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98 reviews

melinda f


3 weeks 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

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3 weeks 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


3 weeks 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!

Cayla Brantley


3 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

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