Daily WOD

Thu, May 1 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Stephen
250501 METCON250501 PRE-WOD SKILL250501 AT-HOME WODOther Results

250501 METCON


(Weight, Int, Sc)
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

Rx2: Max-unbroken kipping pull-ups

Rx3: 5-10 strict banded pull-ups

Intended Stimulus:
-Heavy day paired with Murph prep.
-Moderate-to-heavy bench press load; unbroken reps.
-50+ pull-ups across 5 rounds in sets of 10+; beginners may perform fewer reps to focus on technique.


1st105 RxEmily S Thu, May 1, 2025
Nidia Thu, May 1, 2025
2nd95 RxOlivia M Thu, May 1, 2025
3rd75 IntLindsey C Thu, May 1, 2025
1st225 RxEvan B Thu, May 1, 2025
2nd195 RxThomas C Thu, May 1, 2025
3rd185 RxJeremy Thu, May 1, 2025
Andrew Thu, May 1, 2025

Evan B225 Rx
60
Thomas C195 Rx
44
Andrew185 Rx
50
Jeremy185 Rx
77
Ezra155 Rx
25ish
Thomas B155 Rx
77
Justin U150 Rx
43
Chad135 Rx
24
Cooper T135 Rx
26
Gavin115 Rx
56 C2B (15, 11, 10, 10, 10)
Nidia105 Rx
61
Emily S105 Rx
83
Olivia M95 Rx
70 C2B — 100# x 8 rest 1 rest 1 LOL
John R145 Int
50
Jaden145 Int
32
Jason B115 Int
26
Lindsey C75 Int
39 - PR doing 9 unbroken!
Cecy70 Int
50
Liv70 Int
42
Eddie115 Sc
34 Banded
Mariah75 Sc
28 Banded
Harley75 Sc
31 Banded
Lyndsie75 Sc
75 Banded
Kelly S70 Sc
Jenny65 Sc
41
Alicia65 Sc
42
Veronica65 Sc
63 Banded
Emma L50 Sc
37 Banded
Carlie72.5
60 ring rows
Kori:) Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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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

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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!

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

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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