Daily WOD

Sat, May 2

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Alice
260502 PARTNER WODMURPH PREP

260502 PARTNER WOD


(Time, Int, Sc)
2 rounds for time:
40-32-24-16-8
DB push jerks (35/50)
80-64-48-32-16
lateral jumps over DB
20-16-12-8-4
Chest to bar pull ups

Intermediate:
Shoulder to overhead (20/35), pull ups

Scaled:
Shoulder to overhead (10/15), ring rows

Intended Stimulus:
- 20:00-25:00 total time
-Aim for big sets throughout
-DB push jerks in 2-3 sets
-Lateral hops in 2-3 sets
-Pull ups in 2-4 sets


1st20:47 w/Christine + banded pull ups IntAlicia Sat, May 2, 2026
Christine Sat, May 2, 2026
2nd21:30 IntKelly S Sat, May 2, 2026
Carlie Sat, May 2, 2026
3rd24:05 IntLindsey C Sat, May 2, 2026
Kelly P Sat, May 2, 2026
1st25:42 RxThomas C Sat, May 2, 2026
Tom Sat, May 2, 2026
2nd21:50 Jason B Sat, May 2, 2026

Tom25:42 Rx
Thomas C25:42 Rx
Christine20:47 Int
20 # W/Alicia 😊
Alicia20:47 w/Christine + banded pull ups Int
Carlie21:30 Int
w/Kelly S. DUs instead lateral jumps
Kelly S21:30 Int
W/ Carlie
Kelly P24:05 Int
25#
Lindsey C24:05 Int
25#
Gabriela27:59 Sc
15# push press;jumping pull ups, step overs
Jason B21:50
scaled
Melinda27:59
15# push press; ring row, step over
Andrew📣
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

melinda f


3 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

Denisha Beasley


3 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

Jake Dombrowsky


3 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

Megan McCarthy


3 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!

Emily Sanders


3 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