Daily WOD

Thu, May 21

260521 METCON260521 AT HOME WODMURPH PREP

260521 METCON


(Rounds, Int, Sc)
AMRAP 12:
200-m run
8 hang squat cleans (75/115 lb)
4 wall walks

Intermediate/Masters:
200-m run
8 hang squat cleans (55/75 lb)
3 wall walks

Scaled:
200-m run
8 hang power cleans (35/45 lb)
4 inchworm + push-ups from the knees

Intended Stimulus
-4-6 rounds.
-Run efforts in 1:15 or less.
-Hang squat cleans in 1:00 or less; unbroken to start and never more than 2 sets.
-Wall walks in 1:00 or less.


1st4+10 RxEmily S Thu, May 21, 2026
2nd4+6 RxKherri Thu, May 21, 2026
3rd4+1 RxJules Thu, May 21, 2026
1st5 RxJeremy Thu, May 21, 2026
2nd4+10 RxMike Thu, May 21, 2026
3rd4+ 1 RxTom Thu, May 21, 2026

Jeremy5 Rx
Mike4+10 Rx
Emily S4+10 Rx
Kherri4+6 Rx
Tom4+ 1 Rx
Jules4+1 Rx
Cayla4 Rx
Cooper T4 + 0 Rx
Julia F4 Rx
Chad4 + 0.5 Rx
Evan B3+1 Rx
Erika R3+ 0.25 Rx
Jake D5 Int
John R4+10 Int
Christine4+9 Int
McKenzie4+.5 Int
Drew3+12 Int
Gavin3+12 Int
3 wall walks, all else Rx
Deena3+11 Int
Trey W3+9 Int
85#
Kelly S3+7 Int
Megan S3+.5 Int
Andrew4+9 Sc
rx weight and WWs
Mariah4+4 Sc
Adam4 Sc
Mindy3+.75 Sc
Eddie3+8 Sc
partial ww
Eli3+3 Sc
rx reps, scaled weight
Kelly P3+1 Sc
65, Partial ww
Steven W3 Sc
Alex D3 Sc
rx weight, partial ww
Justin U✔️
Alt Hero Wod
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

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!

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!

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