DAILY WOD

Sat, Dec 30 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Lauren Wa
Most Recent Benchmark:
GRACE on Jan 13, 2026 (7 days ago)

12-30-2023 PARTNER WOD


(Rounds, Rx2, Rx3)
AMRAP 20 WITH A PARTNER:
- 23 box jump-overs
- 23 power snatches
- 23 overhead squats
- 23 knees-to-elbows
- 23-calorie Air Bike

Rx: 24/20, 95/65
Rx2: 24/20, 75/55
Rx3: 20/12 box step-overs, 45/35 hang power snatch, knee raises

INTENDED STIMULUS
- 3+ rounds.
- Smaller, faster sets split with a partner; one person works while the other rests.
- Light loads; athletes use both muscle and power snatches.


1st3+90 Rx2Katie E Sat, Dec 30, 2023
2nd3 Rx2Lindsey H Sat, Dec 30, 2023
Robbie Sat, Dec 30, 2023
3rd2+60 Rx2Lindsey C Sat, Dec 30, 2023
Kelly S Sat, Dec 30, 2023
1st3+90 RxThomas C Sat, Dec 30, 2023
2nd3+72 RxJackson Sat, Dec 30, 2023
Jeremy Sat, Dec 30, 2023
3rd4 Rx2Carson C Sat, Dec 30, 2023

Thomas C3+90 Rx
W/ Katie
Jeremy3+72 Rx
W/ Jackson (30”, 24 reps)
Jackson3+72 Rx
W/ Jeremy (30”, 24 reps)
Carson C4 Rx2
W/ Chase
Katie E3+90 Rx2
W/ Thomas
Robbie3 Rx2
W/ Lindsey H.
Lindsey H3 Rx2
W/ Robbie
Kelly S2+60 Rx2
W/ Lindsey C.
Lindsey C2+60 Rx2
W/ Kelly
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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.

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

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