Daily WOD

Wed, Aug 7 2024

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Jenn(4)
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
NATE20240807 OPTIONAL COMPETE STRENGTH20240807 OPTIONAL COMPETE SKILL

NATE


(Rounds, Sc, Fnd, HEROS 1)
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

Rx2: 2 kipping pull-ups; 2 ring dips;
4 pike handstand push-ups from a box; (35/53 lb)
Rx3: AMRAP 8; 150-m row; 2 ring rows; 4 hand-elevated push-ups; (18/26 lb); Rest 4:00

Intended Stimulus:
- Hero workout in honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy.
- 8-15+ rounds.
- Small sets of high-skill gymnastics paired with relatively heavy kettlebell swings.
- Unbroken kettlebell swings.
- One round every 1:30-2:00.
- Retest from 240807.

Planned: Mon,Nov18,2024 Wed,Aug7,2024 Tue,Oct24,2023 Wed,Jul8,2020
TodayAll Time

Jeremy15+6 Rx 2nd
Jackson13 Rx
Andrew10 Rx 7th
Marnie8 Rx 1st
Elizabeth18+2 Sc
Christine16+11 Sc
HSPU w/2 ab mats
Kelly P15+2 Sc 8th
Greg U13+6 Sc 11th
Cecy13+1 Sc
BMU
Erika R13 Sc 14th
Justin U12+8 BMU HSPU #53 Sc
Brandon12+6 Sc 13th
Laura M12 + 5 Sc
30 in bmu, 2 abmats
Jason12 Sc 14th
Justin T11 Sc 15th
#70, HSPU, jump RMU
Chad10+6 Sc
#70
Nidia10+2 Sc
Kristen10 Sc
Amberly10 Sc
#53 HSPU 2abmats jumping Bar MU
Lynda20 Fnd 20th
Heather G16 Fnd 22nd
Katherine15+10 Fnd 23rd
Dale15+6 Fnd
#53
Rebecca P15+2 Fnd 24th
Nadia15 Fnd 25th
Alison13+5 Fnd 28th
Pam11+11 Fnd 29th
Ginny10 Fnd 30th
Jennifer9+2 Fnd 31st
Steven W9 Fnd
Trina8+2 Fnd 33rd
#53
Mindy8+6 43rd
Added 500m bike
Tyler W✔️
scaled
Katie E✔️
53#, LRT, bench pike
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

melinda f


a week 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

Lyndsie Williams


a week 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!

Megan McCarthy


a week 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!

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

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