Daily WOD

Thu, May 1 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Stephen
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (21 days ago)
250501 METCON250501 PRE-WOD SKILL250501 AT-HOME WODOther Results

250501 METCON


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

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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

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

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a week ago

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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