DAILY WOD

Thu, May 1 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Stephen
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250501 METCON250501 PRE-WOD SKILL250501 AT-HOME WODOther Results

250501 METCON


(Weight, Rx2, Rx3)
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 Rx2Lindsey 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 Rx2
50
Jaden145 Rx2
32
Jason115 Rx2
26
Lindsey C75 Rx2
39 - PR doing 9 unbroken!
Cecy70 Rx2
50
Liv70 Rx2
42
Eddie115 Rx3
34 Banded
Mariah75 Rx3
28 Banded
Harley75 Rx3
31 Banded
Lyndsie75 Rx3
75 Banded
Kelly S70 Rx3
Jenny65 Rx3
41
Alicia65 Rx3
42
Veronica65 Rx3
63 Banded
Emma L50 Rx3
37 Banded
Carlie72.5
60 ring rows
Kori:) Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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