Daily WOD

Fri, May 22

Sat, Jun 13, 2026 at 9:00am Beach WOD
260522 METCON260522 POST WOD260522 AT HOME WODOther ResultsMURPH PREP

260522 METCON


(Weight, Int, Sc)
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.

Intermediate/Masters: Same as Rx’d

Scaled:
5 shoulder presses + 5 push presses

Intended Stimulus
-Heavy relative to each individual athlete.
-As the shoulders fatigue, bring in the use of the legs.
-Build across each set as able.
-Rest ~5:00 between sets because time under tension for each set is upward of 1:00.


1st85 RxAlex D Fri, May 22, 2026
2nd70 RxEmily S Fri, May 22, 2026
Kori Fri, May 22, 2026
3rd65 RxVeronica Fri, May 22, 2026
Megan M Fri, May 22, 2026
Kelly S Fri, May 22, 2026
Deena Fri, May 22, 2026
1st185 RxJeremy Fri, May 22, 2026
2nd155 RxEvan B Fri, May 22, 2026
3rd135 RxAndrew Fri, May 22, 2026

Jeremy185 Rx
Evan B155 Rx
Andrew135 Rx
Chad130 Rx
Tom125 Rx
Jake D110 Rx
Thomas B105 Rx
Guarding the back
Adam95 Rx
Greg U95 Rx
Alex D85 Rx
3 strict at 90
Eddie85 Rx
Allan85 Rx
John W75 Rx
Kori70 Rx
Emily S70 Rx
Deena65 Rx
Kelly S65 Rx
Megan M65 Rx
Veronica65 Rx
Kelly P60 Rx
Megan S55 Rx
Tori55 Rx
Karis55 Rx
Elizabeth50 Rx
Julie50 Rx
Pam42.5 Rx
Alice40 Rx
Debra35 Rx
Eli35 Rx
Susan30 Rx
Linda18 Rx
Caroline8 Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

98 reviews

Denisha Beasley


7 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


7 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Jake Dombrowsky


7 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

melinda f


7 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