Daily WOD

Wed, May 13

Gymversary: Justin U(6)
260513 METCONMURPH PREP

260513 METCON


(Time, Int, Sc)
7 rounds for time:
Handstand walk (50 ft)
20 box step-ups (20/24 in)

Intermediate:
5 pike walks around a box
15 box step-ups (20/24 in)

Scaled:
Bear crawl (25 ft)
10 box step-ups (16/20 in)

Masters:
2 wall walks
15 box step-ups (20/24 in)

Intended Stimulus
-10:00-14:00.
-Complete each round in 2:00 or less.
-Break no more than once on the handstand walk.
-Fast, but sustainable pace on the step-ups.


1st11:25 RxJeanne Wed, May 13, 2026
2nd11:27 RxDeena Wed, May 13, 2026
3rd13:16 RxPam Wed, May 13, 2026
1st9:46 RxGreg U Wed, May 13, 2026
2nd12:32 RxMatthew Wed, May 13, 2026
3rd13:45 RxKim Wed, May 13, 2026

Greg U9:46 Rx
masters
Jeanne11:25 Rx
masters
Deena11:27 Rx
Masters. 2 WW 20 step ups
Matthew12:32 Rx
Pam13:16 Rx
masters
Kim13:45 Rx
Masters+ 20 step ups, 5ww
Erika R14:41 Rx
Thomas B16:14 Rx
Mike16:34 Rx
Kelley18:14 Rx
Thomas C19:52 Rx
Alex S13:24 Int
Dale14:25 Int
Tom14:53 Int
Chad16:20 Int
Gavin17:31 Int
Adam18:48 Int
Christine23:01 Int
I died a little 😅
Cecy25:38 Int
Eddie9:07 Sc
Eli9:15 Sc
Elizabeth9:29 Sc
2 partial WW, 15 20” SU
Morgan w10:25 Sc
Sarah B11:02 Sc
Deanna11:09 Sc
John W11:18 Sc
Denisha11:55 Sc
Megan S12:12 Sc
Masters
Candi12:32 Sc
2 pike walks, 15 20” SU
Veronica12:42 Sc
Grace12:43 Sc
Drew13:00 Sc
2 ww, 20 su at 24”
Amber ga14:10 Sc
Karis15:17 Sc
3 pike walks, 15 Step ups
Julie15:47 Sc
Masters
Allan15:58 Sc
Susan18:03 Sc
1 plank walk, 15 step ups
Ron18:31 Sc
20” 10 step ups, box plank taps, 10 shoulder press 30# dbs
Alicia18:45 Sc
mix of pike walks and partial wall walks, 20 20” step ups
Alice20:33 Sc
12in pike walk and step ups
Linda10:20
bike+ plank taps
Justin U11:49
3Wall Walls 20-24' Step Ups
Debra12:12
SUs + 100m walk
Caroline14:10
20 plank with hip ext, 15 step ups
Jason B✔️
scaled
Andrew💪🏼
shoulder taps, 20in SU
Kelly S✔️
Squats
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!

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!

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

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