Daily WOD

Wed, Jan 15 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
250115 METCON250115 POST-WOD SKILL250115 AT-HOME WOD250115 OPTIONAL SKILLWEEK 1 CHALLENGE

250115 METCON


(Rounds, Sc, Fnd)
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

Rx2: 2-3 jumping bar muscle-ups;
8 hand-release push-ups

Rx3: 5 jumping pull-ups;
5 hand-release push-ups from the knees

Intended Stimulus:
-Bar muscle-ups in :15 or less and 1 set.
-Hand-release push-ups in :30 or less and 1-2 sets.
-:15+ seconds of rest each minute.
-If an athlete misses a round, reduce reps, take 1-2 minutes off, and then continue if possible, or end the workout there.


1st10 ScRebecca P Wed, Jan 15, 2025
Kelly P Wed, Jan 15, 2025
Nidia Wed, Jan 15, 2025
Jessica T Wed, Jan 15, 2025
Diane Wed, Jan 15, 2025
Christine Wed, Jan 15, 2025
Julia F Wed, Jan 15, 2025
2nd10 FndKori Wed, Jan 15, 2025
Lindsey C Wed, Jan 15, 2025
Alice Wed, Jan 15, 2025
Pam Wed, Jan 15, 2025
3rd10 Jessica L Wed, Jan 15, 2025
Megan M Wed, Jan 15, 2025
1st10 RxJustin U Wed, Jan 15, 2025
Jeremy Wed, Jan 15, 2025
Justin T Wed, Jan 15, 2025
2nd10 ScThomas B Wed, Jan 15, 2025
Thomas C Wed, Jan 15, 2025
Cooper T Wed, Jan 15, 2025
Andrew Wed, Jan 15, 2025
3rd10 FndBlake P Wed, Jan 15, 2025
Diego Wed, Jan 15, 2025

Justin T10 Rx
Jeremy10 Rx
Justin U10 Rx
Julia F10 Sc
1 or 2 bmu per rd
Andrew10 Sc
chest to bar
Cooper T10 Sc
Christine10 Sc
Diane10 Sc
Jessica T10 Sc
mod wod with rear db flys
Nidia10 Sc
1 or 2 bmu per round
Thomas C10 Sc
1 BMU
Kelly P10 Sc
Rebecca P10 Sc
Thomas B10 Sc
Pam10 Fnd
Alice10 Fnd
Lindsey C10 Fnd
JC2B
Diego10 Fnd
Blake P10 Fnd
Kori10 Fnd
Dale10
2 jbmu, 7 hrpu
Megan M10
1 jbmu, 5 hrpu
Jessica L10
1 jbmu, 8 hrpu
Elizabeth☑️
Ring rows knee pushups
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

93 reviews

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!

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!

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

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