Daily WOD

Sat, May 9

Sat, Jun 13, 2026 at 9:00am Beach WOD
260509 PARTNER WOD260509 AT HOME WODMURPH PREP

260509 PARTNER WOD


(Time, Int, Sc)
3 rounds for time with a partner:
400-m DB farmers carry (35/50 lb)
25 GHD sit-ups
25 double-DB Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

Intermediate/Masters:
400-m DB farmers carry (20/35 lb)
20 GHD sit-ups to parallel
20 double-DB Russian swings

Scaled:
200-m DB farmers carry (15/20 lb)
15 AbMat sit-ups
15 single-DB Russian swings

Intended Stimulus
-20:00-25:00.
-Longer-duration, midline-focused partner workout.
-Break up the carries as needed.
-One athlete performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.
-Dumbbell swings in 2 sets or less.


1st21:28 IntEmily Br Sat, May 9, 2026
Robbie Sat, May 9, 2026
2nd19:06 ScBrittaney Sat, May 9, 2026
3rd19:51 ScAlicia Sat, May 9, 2026
Deanna Sat, May 9, 2026
1st25:38 RxCarson C Sat, May 9, 2026

Carson C25:38 Rx
Solo/ 35 Farmers / 40 Swings
Robbie21:28 Int
Emily Br21:28 Int
Brittaney19:06 Sc
Deanna19:51 Sc
Alicia19:51 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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 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

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

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