Daily WOD

Thu, Jul 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240718 METCON20240718 POST-WOD SKILL

20240718 METCON


(Time, Int, Sc)
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)

Rx2: 15-12-9 reps, 20/35 lb
Rx3: 15-12-9 ring rows, 10/15 lb

INTENDED STIMULUS
- 4:00-10:00.
- Pull-up sets in 3 sets or less.
- Light-to-moderate dumbbell loading that allows for 10 or more unbroken reps at a time.


1st7:37 IntCecy Thu, Jul 18, 2024
2nd7:46 IntElizabeth Thu, Jul 18, 2024
3rd10:00 IntSarah Y Thu, Jul 18, 2024
1st7:50 RxThomas C Thu, Jul 18, 2024
2nd7:57 RxAndrew Thu, Jul 18, 2024
3rd14:01 RxJustin U Thu, Jul 18, 2024

Thomas C7:50 Rx
Andrew7:57 Rx
Justin U14:01 Rx
Cecy7:37 Int
Elizabeth7:46 Int
Sarah Y10:00 Int
Did full reps
Dana F11:09 Int
#25 w jumping pull up
Laura M11:19 Int
#25
Matias11:20 Int
Banded pull ups
Adam11:32 Int
Rx reps/ band pull-ups
Scott P13:46 Int
Trina8:31 Sc
full reps, 15#
Nicole Hu9:07 Sc
Alison10:13 Sc
Full reps and #20
Kelly S10:17 Sc
Rx2 wt, full reps, jumping pull ups
Katie E✔️
JPU, 35#
Jacob LNA Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 months 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

Emily Sanders


2 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Megan McCarthy


3 months 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!

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Lyndsie Williams


3 months 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!