DAILY WOD

Fri, Jun 28 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)
OPERATION RED WINGS20240628 OPTIONAL COMPETE STRENGTH20240628 OPTIONAL COMPETE ACCESSORY

OPERATION RED WINGS


(Time, Rx2, Rx3)
For time with a partner:
Run 1,200 m

then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)

then…
47 goblet squats (53/70 lb)

Rx2: knees to chest, 6 burpee box jumps, 35/53 lb
Rx3: knee raises, 6 burpee box jumps (12 in), 18/26#

INTENDED STIMULUS
- 25:00-35:00.
- Run in 5:00-7:30.
- Toes-to-bars in :15-:30.
- Burpee box jumps in :40-1:00.
- Goblet squats in 2:00-3:00.
- Run together
- Split all other work evenly with one person working at a time.
- One partner completes a full round of the couplet before switching.


1st26:08 RxMari Fri, Jun 28, 2024
2nd26:55 RxJulia F Fri, Jun 28, 2024
3rd29:25 RxKelley Fri, Jun 28, 2024
1st27:15 RxJustin U Fri, Jun 28, 2024
2nd28:25 RxThomas C Fri, Jun 28, 2024
3rd28:28 RxCaleb Nu Fri, Jun 28, 2024

Mari26:08 Rx
Julia F26:55 Rx
Solo
Justin U27:15 Rx
Solo
Thomas C28:25 Rx
Caleb Nu28:28 Rx
W/ Tom
Kelley29:25 Rx
Solo
Jason33:00 Rx
Justin T33:00 Rx
Marnie33:25 Rx
Kherri33:25 Rx
Amberly37:30 Rx
Andrew20:58 Rx2
Cooper T21:51 Rx2
RX Reps, 70 KB, Knees to Chest
Dale23:47 Rx2
Blake P23:47 Rx2
Kelly S26:08 Rx2
Rebecca P26:15 Rx2
W/ Kelly
Kelly P26:15 Rx2
W/ Rebecca
Trina28:03 Rx2
2400m bike
Maddy28:03 Rx2
Lindsey C28:25 Rx2
53#
Tom28:28 Rx2
W/ Tom
Diane30:15 Rx2
Jeanne31:01 Rx2
Elizabeth31:01 Rx2
Laura M31:50 Rx2
W/ Whitney. T2B
Scott P32:29 Rx2
Steven W32:29 Rx2
Brandon33:25 Rx2
Carson C36:30 Rx2
Solo - Rx reps but 53KB
Debra18:40 Rx3
No partner
Pam29:57 Rx3
Susan29:57 Rx3
Alice29:57 Rx3
Whitney31:50 Rx3
W/ Laura
Mindy22:59
4 rounds, no partner
Katie E37:30
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)


5.0

86 reviews

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

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.

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

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