DAILY WOD

Fri, Jul 12 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
20240712 METCON20240712 STRENGTHCLEAN AND JERK MAX20240712 POST-WOD SKILL20240712 OPTIONAL COMPETE STRENGTHOther Results

20240712 METCON


(Rounds, Rx2, Rx3)
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 Rx2
Kelley6 Rx2
55#
Laura M5 + 13 Rx2
55
Elizabeth5+12 Rx2
55
Kelly S5+9 Rx2
55
Kristen4 Rx2
55
Sarah Y4+12 Rx3
50
Pam4 + 6 Rx3
45# 4 shuttle runs
Alice4 Rx3
Stephanie4 Rx3
: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)


5.0

86 reviews

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

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

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.

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