Daily WOD

Sat, May 2

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

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!

Lyndsie Williams


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!

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

melinda f


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

Cayla Brantley


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