Daily WOD

Wed, Aug 7 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Gymversary: Jenn(4)
NATE20240807 OPTIONAL COMPETE STRENGTH20240807 OPTIONAL COMPETE SKILL

NATE


(Rounds, Int, Sc, 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 Int
Christine16+11 Int
HSPU w/2 ab mats
Kelly P15+2 Int 8th
Greg U13+6 Int 11th
Cecy13+1 Int
BMU
Erika R13 Int 14th
Justin U12+8 BMU HSPU #53 Int
Brandon12+6 Int 13th
Laura M12 + 5 Int
30 in bmu, 2 abmats
Jason B12 Int 14th
Justin T11 Int 15th
#70, HSPU, jump RMU
Chad10+6 Int
#70
Nidia10+2 Int
Kristen10 Int
Amberly10 Int
#53 HSPU 2abmats jumping Bar MU
Lynda20 Sc 20th
Heather G16 Sc 22nd
Katherine15+10 Sc 23rd
Dale15+6 Sc
#53
Rebecca P15+2 Sc 24th
Nadia15 Sc 25th
Alison13+5 Sc 28th
Pam11+11 Sc 29th
Ginny10 Sc 30th
Jennifer9+2 Sc 31st
Steven W9 Sc
Trina8+2 Sc 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

98 reviews

Emily Sanders


3 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

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

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

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!

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at