Daily WOD

Sat, Aug 17 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
20240817 PARTNER WOD20240817 OPTIONAL COMPETE STRENGTH20240817 OPTIONAL COMPETE ACCESSORY

20240817 PARTNER WOD


(Rounds, Int, Sc)
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

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

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


4 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

Lyndsie Williams


4 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!