DAILY WOD

Thu, Feb 13 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
250213 METCON250213 AT-HOME WOD250213 POST-WOD SKILLWEEK 5 CHALLENGE

250213 METCON


(Time, Rx2, Rx3)
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 Rx2Julia 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 Rx2
Jaden9:11 Rx2
Thomas B9:54 Rx2
Jumping + running 150m
Julia F11:06 Rx2
3/3/2/2/1/1/1 BMU
Kelly S11:10 Rx2
Jenny11:25 Rx2
Kori11:26 Rx2
Thomas C13:06 Rx2
Mindy13:14 Rx2
Maddie11:21 Rx3
Emily S11:32 Rx3
red band strict PUs + dips
Scott P14:25 Rx3
3/3/2/2/1/1/1 Jumping BMU
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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.

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

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