DAILY WOD

Wed, Jan 15 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)
250115 METCON250115 POST-WOD SKILL250115 AT-HOME WOD250115 OPTIONAL SKILLWEEK 1 CHALLENGE

250115 METCON


(Rounds, Rx2, Rx3)
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 Rx2Rebecca 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 Rx3Kori 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 Rx2Thomas B Wed, Jan 15, 2025
Thomas C Wed, Jan 15, 2025
Cooper T Wed, Jan 15, 2025
Andrew Wed, Jan 15, 2025
3rd10 Rx3Blake P Wed, Jan 15, 2025
Diego Wed, Jan 15, 2025

Justin T10 Rx
Jeremy10 Rx
Justin U10 Rx
Julia F10 Rx2
1 or 2 bmu per rd
Andrew10 Rx2
chest to bar
Cooper T10 Rx2
Christine10 Rx2
Diane10 Rx2
Jessica T10 Rx2
mod wod with rear db flys
Nidia10 Rx2
1 or 2 bmu per round
Thomas C10 Rx2
1 BMU
Kelly P10 Rx2
Rebecca P10 Rx2
Thomas B10 Rx2
Pam10 Rx3
Alice10 Rx3
Lindsey C10 Rx3
JC2B
Diego10 Rx3
Blake P10 Rx3
Kori10 Rx3
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

86 reviews

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Dale Auten


10 months 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

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable