Daily WOD

Mon, May 18

Happy Birthday: Pam & Allan
260518 METCON260518 AT HOME WODMURPH PREP

260518 METCON


(Time, Int, Sc)
For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

Intermediate/Masters:
10 deadlifts (125/185 lb)
15 pull-ups
30 wall-ball shots (10/14 lb) (9/10 ft)
40 box jumps (20/24 in)
800-m row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

Scaled:
10 deadlifts (45/65 lb)
15 ring rows
20 wall-ball shots (6/10 lb) (8/9 ft)
25 box step-ups (12/12 in)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

Intended Stimulus
-12:00-20:00.
-Unbroken deadlifts in :30 or less.
-Pull-ups in 1:30 or less and no more than 4 sets.
-Wall-ball shots in 2:00 or less and no more than 2 sets.
-Box jumps in 3:00 or less; continuous movement.
-Row in 4:30 or less.
-Try to maintain a consistent pace when going back down the ladder.


1st16:48 RxRobbie Mon, May 18, 2026
2nd17:30 IntChristine Mon, May 18, 2026
3rd19:07 IntSarah B Mon, May 18, 2026
1st14:25 RxJeremy Mon, May 18, 2026
2nd16:13 RxKim Mon, May 18, 2026
3rd16:26 RxMatthew Mon, May 18, 2026

Jeremy14:25 Rx
Kim16:13 Rx
Matthew16:26 Rx
Robbie16:48 Rx
Masters
Mike17:49 Rx
Baxter18:15 Rx
Tom18:29 Rx
Evan B18:54 Rx
Ezra19:38 Rx
Greg U20:16 Rx
Masters
Thomas C20:43 Rx
Alex S22:14 Rx
Chad15:03 Int
Adam16:39 Int
Goblet squats
Andrew17:22 Int
Christine17:30 Int
Thomas B17:38 Int
BB lunges
Blake P17:58 Int
Drew18:07 Int
Sarah B19:07 Int
Deanna19:32 Int
Jessica T19:42 Int
Kelley20:16 Int
RX except 125 DL
Chase B21:00 Int
Creston21:49 Int
205, Rx everything else
Gavin21:57 Int
225# DL, 20# WB, 1k row; all else Int
Megan M22:39 Int
Erika R24:10 Int
Rx except 125#
Kelly S25:24 Int
Elizabeth11:44 Sc
Pull ups,#8WB,16”SU,run
Pam12:32 Sc
BIRTHDAY🥳🥳, 65#
Caroline13:20 Sc
Debra14:15 Sc
INT reps
Susan14:24 Sc
65#, 6# wall ball
Linda14:40 Sc
Jeanne16:02 Sc
100#, int reps
Jason B16:45 Sc
All RX masters except did ring rows.
Brittaney17:09 Sc
Eddie17:12 Sc
115#, masters reps
Cecy18:23 Sc
INT reps, 105#, step ups
Lindsey C18:42 Sc
Deena19:47 Sc
Intermediate but box step ups
Steven W20:48 Sc
scaled
Dana F20:52 Sc
Int. W/ step ups
Veronica21:13 Sc
JPU, step, Rx reps 125# 14 # wb
Karis22:03 Sc
85#, banded pu
Denisha22:09 Sc
Mindy22:19 Sc
Allan22:27 Sc
Int reps, 135#
Breanna22:30 Sc
Julie22:54 Sc
105#
Alicia22:57 Sc
Rx reps and 125, banded PU, 10#WB
Sam23:40 Sc
Dale19:22
Masters; but 20” box
Justin U21:54
Rx Reps 225#, 30# run&pu
Katie E22:10
Rx except 16” jumps😔
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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

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