Daily WOD

Wed, Sep 17 2025

Happy Birthday: Cecy
SERVICE CUP 3250917 OPTIONAL STRENGTH250917 OPTIONAL ACCESSORYOther Results

SERVICE CUP 3


(Time, Int, Sc)
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (35/50 lb)
12 single-DB snatches (35/50 lb)
48 double-unders

– Rest exactly 1 minute between rounds.

Time cap: 20 minutes

Rx2: (20/35 lb); 48 single-unders

Rx3: 4 rounds for time of:
(12/20 in) (10/15 lb); 24 single-unders

Masters 55+: (20/35 lb)

Intended Stimulus:
-15:00-20:00 (including rest). Advanced athletes could be a few minutes faster.
-Grippy triplet.
-Loading for the dumbbells should be light-to-moderate. Box step-overs will be more challenging than the snatches because of the two dumbbells versus one.
-Aim to complete a single round in 3:00 or less.


1st14:40 RxMari Wed, Sep 17, 2025
2nd17:19 RxLindsey C Wed, Sep 17, 2025
3rd11:56 IntRebecca P Wed, Sep 17, 2025
1st12:33 RxWilly Wed, Sep 17, 2025
2nd13:54 RxThomas C Wed, Sep 17, 2025
3rd14:04 RxEzra Wed, Sep 17, 2025

Willy12:33 Rx
Or 12:36, since Thomas said I started :03sec earlier during my 5th round
Thomas C13:54 Rx
Ezra14:04 Rx
Mari14:40 Rx
Lindsey C17:19 Rx
Rebecca P11:56 Int
25#
Evan B11:59 Int
Cooper s12:27 Int
50#
Cecy12:38 Int
Jessica T12:46 Int
Double unders
Rylie13:11 Int
30#
Jeanne13:11 Int
Nick Ga13:13 Int
Kelly S13:18 Int
Christine13:20 Int
Mike13:21 Int
50#, 1rd du
Debra13:27 Int
10#, Rx2 reps
Chad13:30 Int
50#, 48 su
Alicia13:45 Int
Justin U13:53 Int
Rx Weight, SU
Megan S14:00 Int
Harley14:12 Int
du
Mariah14:12 Int
Jessica L14:14 Int
25#, DU
Megan M14:20 Int
Katie E14:22 Int
35#
Kristen14:30 Int
Greg U14:34 Int
Deanna15:07 Int
Thomas B15:17 Int
40#
Maddy15:30 Int
25#, singles and doubles
Mark16:48 Int
Tom17:15 Int
Double unders
Gavin17:46 Int
40# db, all else Rx
Eli11:30 Sc
Aniki11:36 Sc
Pam13:27 Sc
Alice13:54 Sc
Susan14:33 Sc
6 rds
Jenny16:04 Sc
MOMWOD
Denisha17:00 Sc
Mindy17:15 Sc
Candi17:45 Sc
Madelyne20:00 Sc
15#, 24 dubs/round
Blake P14:17
35#, lbs, 100mrun
Ron15:55
20#,su
Dale:-) Int
9:18. Four rounds. 35# & single unders
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 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!

melinda f


2 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

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year 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