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

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

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

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