Daily WOD

Sat, Aug 17 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
ANNIE on Mar 17, 2026 (3 days ago)
20240817 PARTNER WOD20240817 OPTIONAL COMPETE STRENGTH20240817 OPTIONAL COMPETE ACCESSORY

20240817 PARTNER WOD


(Rounds, Sc, Fnd)
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.

Rx2: 45/65 lb, jumping bar muscle ups
Rx3: unweighted reverse lunges, 35/45 lb, jumping pull-ups

INTENDED STIMULUS
- 5-7+ rounds.
- Reverse lunges and bar muscle-ups in 5 sets or less per round.
- Push presses in 2-3 sets per round.
- Monitor volume accumulation, particularly for beginners and athletes who have not been training consistently. Encourage rest as needed, rather than scaling progressively.



770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


2 weeks 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


2 weeks 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!

Cayla Brantley


2 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

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

Megan McCarthy


2 weeks 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!