Daily WOD

Wed, Jan 15 2025

Mon, May 26, 2025 at 8:00am MURPH
250115 METCON250115 POST-WOD SKILL250115 AT-HOME WOD250115 OPTIONAL SKILLWEEK 1 CHALLENGE

250115 METCON


(Rounds, Int, Sc)
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 IntRebecca 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 ScKori 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 IntThomas B Wed, Jan 15, 2025
Thomas C Wed, Jan 15, 2025
Cooper T Wed, Jan 15, 2025
Andrew Wed, Jan 15, 2025
3rd10 ScBlake P Wed, Jan 15, 2025
Diego Wed, Jan 15, 2025

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

98 reviews

Cayla Brantley


2 months 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

Lyndsie Williams


2 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!

Megan McCarthy


2 months 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


2 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

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