Daily WOD

Fri, May 15

260515 METCON260515 AT HOME WODMURPH PREP

260515 METCON


(Time, Int, Sc)
5 rounds for time:
22/30-cal Echo bike
20 sumo deadlift high pulls (65/95 lb)
15 knees-to-elbows

Intermediate/Masters:
15/20-cal Echo bike
15 sumo deadlift high pulls (55/75 lb)
10 knees-to-elbows

Scaled:
3 rounds for time:
10/15-cal Echo bike
15 sumo deadlift high pulls (35/45 lb)
10 hanging knee raises

Intended Stimulus
-25:00-30:00.
-Longer-duration triplet with some intended grip interference.
-Echo bike in 3:00 or less each round.
-Sumo deadlift high pulls in 1:30 or less each round.
-Knees-to-elbows in 1:30 or less each round.


1st21:04 IntMegan S Fri, May 15, 2026
2nd25:09 IntKori Fri, May 15, 2026
3rd10:27 ScDebra Fri, May 15, 2026
1st18:38 RxKim Fri, May 15, 2026
2nd20:50 RxJeremy Fri, May 15, 2026
3rd24:16 RxMatthew Fri, May 15, 2026

Kim18:38 Rx
Masters
Jeremy20:50 Rx
Matthew24:16 Rx
Ezra24:27 Rx
Thomas C24:41 Rx
Chad25:38 Rx
Thomas B25:45 Rx
Mike26:45 Rx
Andrew19:22 Int
Megan S21:04 Int
Row
Drew21:22 Int
Blake P21:38 Int
Rx wt
Adam22:00 Int
Kori25:09 Int
Debra10:27 Sc
Elizabeth13:32 Sc
run, 5 rounds
Candi16:15 Sc
4 rounds
Dale18:14 Sc
Masters reps/wt, knee raises
Alice18:37 Sc
5 rounds
Susan18:50 Sc
4 rounds
Rebecca P19:28 Sc
Christine19:57 Sc
Int reps and weight, knees to chest
John W20:58 Sc
Veronica21:16 Sc
Deena21:25 Sc
15 cal. 55#. Kipping knees to chest-ish
Dana F21:38 Sc
5 rounds-300 meter row/20 double dbHP(20#)/15 v-ups
Kristen21:50 Sc
55lbs 15cal knee raises
Julie21:57 Sc
5 rds, 45#
Alicia22:50 Sc
Int reps and weight, knees to chest
Lauren Wa24:00 Sc
Int reps, scaled weight and movements
Deanna26:07 Sc
Grace27:32 Sc
Sarah B27:42 Sc
Alex S30:02 Sc
Justin U✔️
Hero WOD Gentry
Jason B🕺🏻 Rx
Christine 5:42pm
O M G 😅😭

770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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!

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