Daily WOD

Mon, May 11

Happy Birthday: Kherri
260511 METCON260511 PRE WOD260511 AT HOME WODOther ResultsMURPH PREP

260511 METCON


(Time, Int, Sc)
For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans

Intermediate/Masters: 75/105 lb

Scaled:
15 power cleans (35/45 lb)
400-m run
15 power cleans

Intended Stimulus
-10:00-15:00; advanced athletes may go sub-10:00.
-First set of cleans in 3 sets or less with short rest between sets.
-Go faster than you want to on the run.
-Send it on the second set of cleans.
-Spend no more than 5:00 on each part of the workout.


1st8:28 RxRobbie Mon, May 11, 2026
2nd11:57 RxCayla Mon, May 11, 2026
3rd8:52 IntJessica L Mon, May 11, 2026
1st9:07 RxJeremy Mon, May 11, 2026
2nd9:49 RxEzra Mon, May 11, 2026
3rd10:13 RxChad Mon, May 11, 2026

Robbie8:28 Rx
Masters/row
Jeremy9:07 Rx
Ezra9:49 Rx
Chad10:13 Rx
Willy10:18 Rx
Mike10:56 Rx
Cayla11:57 Rx
John W12:08 Rx
Masters
Caleb Nu12:41 Rx
Greg U13:36 Rx
Masters
Tom13:40 Rx
Dale16:05 Rx
Masters. Bike 60 cal
Jessica L8:52 Int
Emily S9:10 Int
85#
Deanna9:25 Int
Katie E9:33 Int
Thomas B9:40 Int
20#vest
Jessica T9:52 Int
Megan M9:57 Int
Drew10:21 Int
115
Christine10:30 Int
Jake D10:56 Int
Blake P11:04 Int
Veronica11:30 Int
Bike
Erika R11:48 Int
Justin U11:50 Int
#135 PC #30 Vest Run
Alicia11:50 Int
Deena11:56 Int
Megan S12:10 Int
Amberly12:26 Int
Alex S12:35 Int
135#
Thomas C13:32 Int
Dana F14:15 Int
Pam7:20 Sc
45#
Linda7:30 Sc
25#
Alice7:32 Sc
Cecy8:02 Sc
45#, 30 reps
Julia F8:04 Sc
Int, Hang cleans
Elizabeth8:09 Sc
45#, rx reps
Amber ga8:18 Sc
Cooper T8:35 Sc
Rx reps, 135#, hang cleans
Tori10:00 Sc
55#, rx reps
Jen10:09 Sc
55
Susan10:35 Sc
30 reps
Jeanne10:38 Sc
65#, Rx reps
Adam10:48 Sc
105 hang clean
Harley11:16 Sc
65#, rx reps
Mindy11:19 Sc
Karis11:28 Sc
30reps 55#,800m
Julie11:38 Sc
20 reps 55#, 800m
Emily Bo11:43 Sc
30 reps 65#, 800m
Ron11:59 Sc
30reps95#, 600m
Steven W13:00 Sc
Kristen13:19 Sc
65, Rx reps
Debra5:37
25# HC
Caroline7:20
Some power cleans/deadlifts
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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

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!

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