DAILY WOD

Wed, Aug 7 2024

Mon, May 26, 2025 at 8:00am MURPH
Gymversary: Jenn(4)
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
NATE20240807 OPTIONAL COMPETE STRENGTH20240807 OPTIONAL COMPETE SKILL

NATE


(Rounds, Rx2, Rx3, 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 Rx2
Christine16+11 Rx2
HSPU w/2 ab mats
Kelly P15+2 Rx2 8th
Greg U13+6 Rx2 11th
Cecy13+1 Rx2
BMU
Erika R13 Rx2 14th
Justin U12+8 BMU HSPU #53 Rx2
Brandon12+6 Rx2 13th
Laura M12 + 5 Rx2
30 in bmu, 2 abmats
Jason12 Rx2 14th
Justin T11 Rx2 15th
#70, HSPU, jump RMU
Chad10+6 Rx2
#70
Nidia10+2 Rx2
Kristen10 Rx2
Amberly10 Rx2
#53 HSPU 2abmats jumping Bar MU
Lynda20 Rx3 20th
Heather G16 Rx3 22nd
Katherine15+10 Rx3 23rd
Dale15+6 Rx3
#53
Rebecca P15+2 Rx3 24th
Nadia15 Rx3 25th
Alison13+5 Rx3 28th
Pam11+11 Rx3 29th
Ginny10 Rx3 30th
Jennifer9+2 Rx3 31st
Steven W9 Rx3
Trina8+2 Rx3 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

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

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

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

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

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.