Daily WOD

Fri, May 1

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Stephen
NASTY GIRLS260501 AT-HOME WODOther ResultsMURPH PREP

NASTY GIRLS


(Time, Int, Sc)
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)

Scaled: 7 jumping muscle-ups or low-ring transitions; (75/115 lb)

Foundations: 30 air squats; 10 ring rows;
10 hang power cleans (35/45 lb)

Masters 55+: 7 burpee chest-to-bar pull-ups; (65/95 lb)
– If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round.

Intended Stimulus:
-Gymnastics and weightlifting triplet
-Moderate load, high skill.
-9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.
-Air squats in 2:00 or less.
-Muscle-ups in 1-3 sets.
-Hang power cleans in 1-3 sets.
-Compare to 23113.
-Substitute ring muscle-ups for bar muscle-ups as needed.

Planned: Fri,May1,2026 Tue,Sep2,2025 Mon,Nov13,2023
TodayAll Time

Matthew9:58 Rx
Mike11:18 Rx
Thomas B14:22 Rx
RMU PR!!🥳🥳🥳
Chase To16:44 Rx
Jeremy6:29 Int
Rx but 14 ring rows
Christine8:16 Int
Ezra8:20 Int
JRMU/Rx wt
Jake D8:37 Int
Chad8:40 Int
McKenzie8:49 Int
Andrew9:00 Int
Alex S9:13 Int
Rx weight
Erika R9:13 Int
Megan M9:21 Int
Lindsey C9:24 Int
Deena9:29 Int
Low ring transition
Cooper T9:35 Int
135#
Kelley9:59 Int
Transitions
Amberly10:40 Int
30 sq| RR | 75 lbs
Sarah B10:47 Int
95#
Drew10:54 Int
JBMU
Alicia11:24 Int
Kelly S11:43 Int
Greg U11:50 Int
JBMU
Tom12:45 Int
Rx but 3 BMU 🥳🥳
David R12:58 Int
Debra6:43 Sc
Eddie7:59 Sc
85#, ring rows
Isabel8:20 Sc
Eli8:27 Sc
50 air squats
Carlie9:18 Sc
65#, toes to rings
John W9:22 Sc
50 air squats, ring rows, 75# hang cleans
Candi9:29 Sc
55#
Melissa J9:57 Sc
55#; low ring transitions
Elizabeth10:09 Sc
30squat,7jumpbarMU,#55HPC
Veronica10:13 Sc
50 air squats, 10 ring rows, 75# hang clean
Madison B10:42 Sc
55#,45 as
Pam11:15 Sc
Allan11:30 Sc
75#, 50 squats, 7 ring rows
Julie11:49 Sc
55#
Grace11:52 Sc
Scaled w 65#
Amber G12:55 Sc
30#
Aniki6:30
20#, rx3
Caroline6:35
scaled
Blake P7:29
30 air squats, 7 strict pull ups, 115 HPC
Alex D8:23
scaled
Linda9:00
Scaled
Kayla9:29
scaled
Justin U10:55
Rx BMU
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Emily Sanders


7 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Jake Dombrowsky


7 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Denisha Beasley


7 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

melinda f


7 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