Daily WOD

Fri, May 1

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 ga12:55 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)

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2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Megan McCarthy


2 months 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!

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2 months 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!

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2 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

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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