Daily WOD

Fri, May 23 2025

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (22 days ago)
250523 METCON250523 PRE-WOD SKILL250523 AT-HOME WOD250523 OPTIONAL ACCESSORY250523 OPTIONAL STAMINA

250523 METCON


(Time, Sc, Fnd)
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)

Rx2: (55/75 lb)

Rx3: 12-9-6-3 reps for time: (35/45 lb);
Box step-ups (12/12 in)

Intended Stimulus:
-7:00-14:00.
-Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
-First round in 3:00 or less.


1st7:10 RxEmily S Fri, May 23, 2025
2nd7:25 RxOlivia M Fri, May 23, 2025
3rd8:02 RxLindsey C Fri, May 23, 2025
1st5:58 RxJeremy Fri, May 23, 2025
2nd7:42 RxCarson C Fri, May 23, 2025
3rd7:05 ScThomas B Fri, May 23, 2025

Jeremy5:58 Rx
Emily S7:10 Rx
Olivia M7:25 Rx
Carson C7:42 Rx
Lindsey C8:02 Rx
McKenzie9:18 Rx
Kori9:57 Rx
Mari5:20 Sc
Thomas B7:05 Sc
Robbie7:10 Sc
Christine7:25 Sc
Tyler S8:27 Sc
Jason8:31 Sc
95#
Deanna8:44 Sc
Rebecca P8:48 Sc
Jeanne9:39 Sc
Kelly S10:17 Sc
Veronica11:04 Sc
Taylor B12:00 Sc
15-12-9
Pam5:23 Fnd
Step-Overs
Alice5:58 Fnd
Andrew6:27 Fnd
Step-Ups
Ron7:23 Fnd
65#, 16” Step-Overs
Alicia8:03 Fnd
Rx Reps, 16” Step-Overs
Diane8:16 Fnd
Rx Reps, 45#, 20” Step-Overs
Katie E8:50 Fnd
Rx but 16” Jump-Overs
Dale9:19 Fnd
Rx2 but 20” Step-Overs
Melissa J9:43 Fnd
Rx Reps, 35#, 12” Jump-Overs
Eddie9:47 Fnd
Rx Reps, 65#, 16” Step-Overs
Logan A11:52 Fnd
45#, step ups
Thomas C6:34
Rx Reps, 115#, Hang Power Cleans, SL Plyos
Cindy14:00
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

93 reviews

melinda f


a week 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


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

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

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