Daily WOD

Wed, Jul 1

Happy Birthday: Karis
JENNIFER260701 AT HOME WOD260701 OPTIONAL STAMINA

JENNIFER


(Rounds, Int, Sc, Girls (G-N))
AMRAP 26:
10 pull-ups
15 KB swings (35/53 lb)
20 box jumps (20/24 in)

Intermediate/Masters:
5 pull-ups
15 KB swings (26/35 lb)
20 box jumps (20/24 in)

Scaled:
5 ring rows
10 KB swings (18/26 lb)
15 box step-ups (16/20 in)
– Rest 2:00 between rounds.

Intended Stimulus
-Today, we honor Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members.
-7-15 rounds.
-Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there.
-Box jumps in :90 or less.


1st10+1 RxEmily S Wed, Jul 1, 2026
2nd7+25 RxChristine Wed, Jul 1, 2026
3rd7+16 RxCayla Wed, Jul 1, 2026
1st9+28 RxJeremy Wed, Jul 1, 2026
2nd9+18 RxCarson C Wed, Jul 1, 2026
3rd8+25 RxKim Wed, Jul 1, 2026

Emily S10+1 Rx 1st
Jeremy9+28 Rx 1st
Carson C9+18 Rx 2nd
Kim8+25 Rx 3rd
Thomas C8+2 Rx 4th
Thomas B7+27 Rx 5th
Christine7+25 Rx 2nd
Matt G7+25 Rx 6th
Cayla7+16 Rx 3rd
Ezra7+6 Rx 7th
Mike7 Rx 8th
Greg U7 Rx 8th
Masters
Justice7 Rx 4th
Tom6+3 Rx 9th
Alex S6 Rx 10th
Megan M5+28 Rx 5th
Erika R4+29 Rx 6th
Justin U9+13 Int 11th
40# KB 7PU per rd
Cecy9+5 Int 7th
Strict pu
Katie R8 Int 8th
Evan B7+31 Int 12th
10 pull ups, 44# KB swing, 24 in box jump/step ups
Jeanne7+20 Int 9th
Dale7+20 Int 13th
20” box
Andrew7+10 Int 14th
53#
Deena6+5 Int 10th
35#
Kelly S5+30 Int 11th
Chad5 Int 15th
Veronica13 Sc 12th
26lb KB
Elizabeth10+5 Sc 13th
Masters reps and weight step ups 16”
Brittaney10 Sc 14th
10 ring rows, 15 18# KB swing, 20 12in step ups
Alice9+20 Sc 15th
Kelly P9+6 Sc 16th
KB DL
Denisha9 Sc 17th
Susan9 Sc 17th
Lunges, squats, step ups
John W8+5 Sc 16th
Masters wt and reps, jumping pull ups
Jen8+3 Sc 18th
step ups, band pull ups
Julie7+25 Sc 19th
22#, no rest
Amberly7 Sc 20th
10,20,30 reps
Isabel7 Sc 20th
Alex D7 Sc 20th
Rx reps, 26lb, 20in, no rest
Alicia6 + 17 Sc 21st
Pull up attempts, 18#, 20”, no rest
Pam6 Sc 22nd
Grace6 Sc 22nd
Linda🥳
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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98 reviews

melinda f


4 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

Lyndsie Williams


4 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Emily Sanders


3 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

Jake Dombrowsky


3 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

Denisha Beasley


3 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