DAILY WOD

Wed, Sep 17 2025

Happy Birthday: Cecy
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
SERVICE CUP 3250917 OPTIONAL STRENGTH250917 OPTIONAL ACCESSORYOther Results

SERVICE CUP 3


(Time, Rx2, Rx3)
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 Rx2Rebecca 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 Rx2
25#
Evan B11:59 Rx2
Cooper s12:27 Rx2
50#
Cecy12:38 Rx2
Jessica T12:46 Rx2
Double unders
Rylie13:11 Rx2
30#
Jeanne13:11 Rx2
Nick Ga13:13 Rx2
Kelly S13:18 Rx2
Christine13:20 Rx2
Mike13:21 Rx2
50#, 1rd du
Debra13:27 Rx2
10#, Rx2 reps
Chad13:30 Rx2
50#, 48 su
Alicia13:45 Rx2
Justin U13:53 Rx2
Rx Weight, SU
Megan S14:00 Rx2
Harley14:12 Rx2
du
Mariah14:12 Rx2
Jessica L14:14 Rx2
25#, DU
Megan M14:20 Rx2
Katie E14:22 Rx2
35#
Kristen14:30 Rx2
Greg U14:34 Rx2
Deanna15:07 Rx2
Thomas B15:17 Rx2
40#
Maddy15:30 Rx2
25#, singles and doubles
Mark16:48 Rx2
Tom17:15 Rx2
Double unders
Gavin17:46 Rx2
40# db, all else Rx
Eli11:30 Rx3
Aniki11:36 Rx3
Pam13:27 Rx3
Alice13:54 Rx3
Susan14:33 Rx3
6 rds
Jenny16:04 Rx3
MOMWOD
Denisha17:00 Rx3
Mindy17:15 Rx3
Candi17:45 Rx3
Madelyne20:00 Rx3
15#, 24 dubs/round
Blake P14:17
35#, lbs, 100mrun
Ron15:55
20#,su
Dale:-) Rx2
9:18. Four rounds. 35# & single unders
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

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.

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

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