Daily WOD

Thu, Feb 13 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (24 days ago)
250213 METCON250213 AT-HOME WOD250213 POST-WOD SKILLWEEK 5 CHALLENGE

250213 METCON


(Time, Sc, Fnd)
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 ScJulia 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 Sc
Jaden9:11 Sc
Thomas B9:54 Sc
Jumping + running 150m
Julia F11:06 Sc
3/3/2/2/1/1/1 BMU
Kelly S11:10 Sc
Jenny11:25 Sc
Kori11:26 Sc
Thomas C13:06 Sc
Mindy13:14 Sc
Maddie11:21 Fnd
Emily S11:32 Fnd
red band strict PUs + dips
Scott P14:25 Fnd
3/3/2/2/1/1/1 Jumping BMU
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


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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

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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!

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


2 years 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