Daily WOD

Wed, May 20

Gymversary: Mike(1) & Ron(1)
260520 METCON260520 POST WOD SKILL260520 AT HOME WODMURPH PREP

260520 METCON


(Time, Int, Sc)
6 rounds for time:
24 KB swings (35/53 lb)
12 burpees to a target (6/6 in)
– Burpee target is 6 inches above fingertips with arms overhead.

Intermediate/Masters:
24 KB swings (26/35 lb)
12 burpees to a target
– Burpee target is at the fingertips with arms overhead.

Scaled:
18 KB swings (15/25 lb)
12 burpees

Intended Stimulus
-10:00-15:00.
-Kettlebell swings in 1:30 or less; unbroken to start and never more than 2 sets.
-Burpees in 1:15 or less.


1st11:05 RxEmily S Wed, May 20, 2026
2nd14:11 RxElizabeth Wed, May 20, 2026
3rd14:19 RxKatie E Wed, May 20, 2026
1st10:59 RxKim Wed, May 20, 2026
2nd12:32 RxJeremy Wed, May 20, 2026
3rd12:54 RxMatthew Wed, May 20, 2026

Kim10:59 Rx
Masters, 44#
Emily S11:05 Rx
Jeremy12:32 Rx
Matthew12:54 Rx
Mike13:31 Rx
Elizabeth14:11 Rx
Masters
Katie E14:19 Rx
Tom14:27 Rx
Chad14:30 Rx
Caleb Nu15:48 Rx
Greg U15:51 Rx
Masters
Kelly S16:10 Rx
Jeanne16:11 Rx
masters
Dale16:12 Rx
1/2 with 53# & 1/2 with 35# Masters
Blake P17:08 Rx
Erika R17:30 Rx
Veronica17:39 Rx
Alex S18:32 Rx
Adam19:44 Rx
Christine13:18 Int
Cooper T13:24 Int
Megan M14:32 Int
Jake D14:46 Int
Creston15:10 Int
53# for 2 rds, 44# for 4 rds
Eddie16:12 Int
👊👊
Harley16:30 Int
Drew16:33 Int
burpee to target, 35#
Gavin16:47 Int
5 rds, all else Rx (everyone else was already done)
Allan17:00 Int
Chase B17:12 Int
Kristen17:43 Int
John W18:18 Int
Caroline10:25 Sc
10#, burpee w a box
Chrissy10:42 Sc
15#, burpee with a box
Debra12:56 Sc
Alaina14:09 Sc
3 rds 25#, 3 rds 20#, 4 rds to target, 2 rds burpee to box
Brittaney14:20 Sc
18#, 24 reps
Lauren Wa16:34 Sc
Linda17:05 Sc
10#, burpee with a box
Pam19:18 Sc
15#
Alice20:00 Sc
Susan20:00 Sc
Time cap, 18#
Justin U✔️
5/21 WOD
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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!

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

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