DAILY WOD

Thu, Sep 18 2025

Happy Birthday: Kelly P
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
SERVICE CUP 4aSERVICE CUP 4b250918 AT-HOME WODOther Results

SERVICE CUP 4a


(Reps, Rx2, Rx3)
AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

Rx2/Masters 55+: (60/85 lb);
15 hanging knee raises

Rx3: (35/45 lb); 10 air squats; 15 sit-ups

Intended Stimulus:
-120-240+ reps.
-Loading should be light to moderate.
-Aim to complete the hang clean and jerks and back squats unbroken.
-You may use a rack for the back squats.
-Perform the toes-to-bars in 3 sets or less.
-Aim to attempt at least 3 lifts within the 5-minute clock.


1st160 RxMari Thu, Sep 18, 2025
2nd120 RxMcKenzie Thu, Sep 18, 2025
3rd110 RxDiane Thu, Sep 18, 2025
1st180 RxWilly Thu, Sep 18, 2025
2nd150 RxEzra Thu, Sep 18, 2025
Thomas C Thu, Sep 18, 2025
3rd131 RxThomas B Thu, Sep 18, 2025

Willy180 Rx
240
Mari160 Rx
Thomas C150 Rx
280
Ezra150 Rx
Thomas B131 Rx
McKenzie120 Rx
155
Jaden120 Rx
170
Tom120 Rx
Diane110 Rx
Masters
John R105 Rx
Emily S102 Rx
150
Harley180 Rx2
65#
Jason170 Rx2
#95
Rebecca P167 Rx2
Deanna160 Rx2
65#
Alicia159 Rx2
Maddy155 Rx2
130
Cecy154 Rx2
Megan M152 Rx2
Kelly P152 Rx2
Dana F150 Rx2
Lindsey C140 Rx2
Rx weight/ a variety of T2B mods
Mariah136 Rx2
65#
Breanna130 Rx2
65#
Nick Ga128 Rx2
95#
Jenn120 Rx2
65#
Kelly S109 Rx2
Toes 2 bar
Shelby B105 Rx2
65#
Taylor B95 Rx2
Megan S150 Rx3
RX reps, 45#, knee raises and sit ups
Hope150 Rx3
Rx reps, toes to hips
Angi129 Rx3
Rx reps, sit ups, 35#
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770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

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

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

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.

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