Daily WOD

Sat, May 23

Sat, Jun 13, 2026 at 9:00am Beach WOD
260523 PARTNER WOD260523 AT HOME WODMURPH PREP

260523 PARTNER WOD


(Time, Int, Sc)
For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories
– Use any machine for calories.
– Share work as desired.

Intermediate:
60 AbMat sit-ups
56/80 calories
40 toes-to-bars
42/60 calories
60 knees-to-elbows
30/40 calories

Scaled:
30 AbMat sit-ups
42/60 calories
30 lying toes-to-bars
40/40 calories
30 hanging knee raises
16/20 calories

Intended Stimulus
-19:00-25:00.
-Core-intensive effort.
-Share the work as desired.
-First set of calories in under 7:00.
-Athlete's choice of machine for calories.
-Sit-ups, toes-to-bars, and knees-to-elbows each in under 3:00.
-Compare to similar on 240524 + 240525; both before Murph the past two years.


1st23:31 Jason B Sat, May 23, 2026

Jason B23:31
Rx echo bike, all sit-ups, with Sully
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