Daily WOD

Wed, Sep 17 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
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

Denisha Beasley


7 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

Jake Dombrowsky


7 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

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Emily Sanders


7 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

melinda f


7 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