DAILY WOD

Sat, Jan 28 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)
1-28-2023 PARTNER WODNEW YEAR NUTRITION CHALLENGE

1-28-2023 PARTNER WOD


(Time)
20 ROUNDS FOR TIME OF:
- 5 power cleans
- 5 handstand push-ups
- 10 wall balls
- 20 double unders

Rx: 135/85, 20/14#
Rx2: 115/75, pike pushups on box, 16/12#, DU practice
Rx3: 95/65, pike pushups/hand release pushups, 12/10#, single unders

SCORE: Total time to complete
GOAL: Less than 30 minutes
NOTES:Todays workout will be completed one partner at a time. One partner competes 1 rounds while the other partner rests, then they switch. Complete that cycle until all 20 rounds are complete. The barbell should be a moderate weight, but something that you can hold on to for all 5 reps. In fact, none of the movements should require you to break at any point. Work hard to finish your round quickly and get your rest on.


1st26:00 Katie E Sat, Jan 28, 2023

Katie E26:00
w/ Harley 2x singles/bench pike/85-14#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Dale Auten


10 months 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

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable