Daily WOD

Thu, Apr 24 2025

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
FIGHT GONE BAD250424 AT-HOME WOD

FIGHT GONE BAD


(Reps, Int, Sc, Notables 1)
3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Rx2: Same as Rx'd

Rx3: wall ball shots (6/10 lb) (9/10 ft);
sumo deadlift high pulls (35/45 lb);
box step-ups (12/20 in);
push presses (35/45 lb)

Intended Stimulus:
-15-25 reps for each movement.
-High-rep, lightweight conditioning workout.
-Push the pace on the row or pace based on fatigue level.
-Athletes can achieve 30-50 reps on the box jumps and push presses.
-Maintain full range of motion despite the volume and fast pace.
-Classic CrossFit benchmark workout.
-CAP benchmark for August, last tested 250424.

Planned: Sat,Aug16,2025 Thu,Apr24,2025 Mon,Dec9,2024 Sat,Oct21,2023 Wed,May29,2019
TodayAll Time

Emily S326 Rx 2nd
Olivia M310 Rx 4th
56 Rep PR!
Thomas C303 Rx
Ezra302 Rx 5th
Justin U281 Rx 6th
Chad259 Rx 7th
Adam255 Rx 8th
Thomas B255 Rx 8th
Kori239 Rx 14th
Maddy233 Rx 16th
Tom226 Rx 13th
Hope225 Rx 19th
Lyndsie223 Rx 20th
Gavin221 Rx 15th
88, 67, 66
Jason B219 Rx 16th
Kelly P218 Rx 21st
Wayne213 Rx 17th
Dustin213 Rx 17th
Bike
Deanna212 Rx 24th
Veronica205 Rx 26th
Bike
Kelly S184 Rx 29th
Jacob L133 Rx 22nd
Katie E282 Sc
Rx but Step-Ups - 48 rep PR!
Cecy252 Sc 32nd
35# Goblet Squats, 35# BB, 20” Jumps
Alicia246 Sc 33rd
10# WB, 55# SDLHP, 12” Step-Ups, 35# PP
Jeanne210 Sc 38th
45 # 14# wb; 20” Box Jumps
Jen210 Sc 38th
Eddie203 Sc
Emma L170 Sc 40th
Evan B:) Rx
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 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


3 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!

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if