Daily WOD

Thu, Feb 13 2025

Mon, May 26, 2025 at 8:00am MURPH
250213 METCON250213 AT-HOME WOD250213 POST-WOD SKILLWEEK 5 CHALLENGE

250213 METCON


(Time, Int, Sc)
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

Rx2: Jumping bar muscle-ups

Rx3: Foot-assisted pull-ups;
Foot-assisted dips

Intended Stimulus:
-6:00-12:00.
-Each row in :35-:45; maintain a 1:45/2:30 pace.
-Bar muscle-ups in 1-2 sets.
-Sprint workout with upper-body pulling interference.


1st10:13 RxNidia Thu, Feb 13, 2025
2nd10:30 RxOlivia M Thu, Feb 13, 2025
3rd11:06 IntJulia F Thu, Feb 13, 2025
1st8:15 RxCaleb Nu Thu, Feb 13, 2025
2nd8:50 RxJeremy Thu, Feb 13, 2025
3rd9:41 RxJustin U Thu, Feb 13, 2025

Caleb Nu8:15 Rx
Jeremy8:50 Rx
Justin U9:41 Rx
Nidia10:13 Rx
Olivia M10:30 Rx
Ezra12:55 Rx
Dustin15:42 Rx
At home version
Stephen8:58 Int
Jaden9:11 Int
Thomas B9:54 Int
Jumping + running 150m
Julia F11:06 Int
3/3/2/2/1/1/1 BMU
Kelly S11:10 Int
Jenny11:25 Int
Kori11:26 Int
Thomas C13:06 Int
Mindy13:14 Int
Maddie11:21 Sc
Emily S11:32 Sc
red band strict PUs + dips
Scott P14:25 Sc
3/3/2/2/1/1/1 Jumping BMU
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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

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!

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