Daily WOD

Mon, Nov 18 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (23 days ago)
NATE241118 OPTIONAL STRENGTH241118 OPTIONAL CORE CONDITIONING241118 AT-HOME WODOther Results

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

Caleb Nu14+2 Rx
Chase To13+2 Rx 5th
Thomas C11+1 Rx
Nidia3 Rx 2nd
+ 3 rounds w/1 mu per round
Christine20+1 Sc 3rd
RMUT/2 abmat hspu
Dale15+2 Sc 8th
Mariah15 Sc 9th
Julia F14+4 Sc 10th
pulls ups and banded dips
Cecy14+3 Sc
strict pull ups/strict dips/40#
Dustin14 Sc 10th
Justin U13+6 Sc 11th
BMU&HSPU
Kristen12+10 Sc 15th
RMUT
Greg U12+8 Sc
Cooper T12+8 Sc
pull ups and dips, 4 hspu
Bob C12 Sc 14th
Emily G12 Sc 16th
Transitions, hspu, 53#
Laura M11+8 Sc
2 abmats/2 red band ring dips
Chad11 Sc 15th
Erika R11 Sc
Transitions, hspu, 53#
Lindsey C11 Sc 17th
53#
Sarah Y10+4 Sc 18th
Daniel A10 Sc 16th
HSPU
Olivia M9+1 Sc 19th
RX with BMU
Steven W7 Sc 17th
Pam10+6 Fnd
Debra8+100m Fnd 32nd
Aniki8 Fnd 34th
Ginny7 Fnd
Elizabeth14
MOD WOD
Adam12 23rd
RMUT
Laura B10+11 39th
Dips,pike, 26#
Jessica TDidn't count :) Sc
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

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!

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!

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