DAILY WOD

Wed, May 7 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250507 METCON250507 AT-HOME WOD250507 OPTIONAL STRENGTH

250507 METCON


(Weight, Rx2, Rx3)
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

Rx2: Same as Rx'd

Rx3: 3 strict presses; 2 push presses;
1 push jerk

Intended Stimulus:
-Heavy overhead day with a technical focus following 2 days of couplets with hinging/flexion and running/squatting.
-Overhead with a complex that requires technical proficiency and execution.
-The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue.


1st125 RxKherri Wed, May 7, 2025
2nd115 RxOlivia M Wed, May 7, 2025
Julia F Wed, May 7, 2025
Lindsey C Wed, May 7, 2025
3rd105 RxHarley Wed, May 7, 2025
1st255 RxJeremy Wed, May 7, 2025
2nd225 RxEzra Wed, May 7, 2025
3rd190 RxThomas C Wed, May 7, 2025

Jeremy255 Rx
Ezra225 Rx
Thomas C190 Rx
Chad185 Rx
Evan B185 Rx
Tom180 Rx
Justin U170 Rx
Cooper T155 Rx
Thomas B155 Rx
Gavin145 Rx
115, 125, 135, 145, 145, 145, 135
Blake P135 Rx
Kherri125 Rx
Adam115 Rx
Lindsey C115 Rx
Julia F115 Rx
Eddie115 Rx
Olivia M115 Rx
Harley105 Rx
Dale105 Rx
Diego95 Rx
Carlie95 Rx
Jeanne90 Rx
Maddy90 Rx
Trina90 Rx
Sarah Y90 Rx
Kristen90 Rx
Christine90 Rx
Kelly P90 Rx
Alex D85 Rx
Kelly S80 Rx
Cecy75 Rx
Diane75 Rx
Alicia75 Rx
Mariah75 Rx
Alice45 Rx
Susan45 Rx
Debra40 Rx
Aniki27.5 Rx
Emma L60 Rx3
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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

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.