Daily WOD

Thu, Sep 18 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Kelly P
SERVICE CUP 4aSERVICE CUP 4b250918 AT-HOME WODOther Results

SERVICE CUP 4a


(Reps, Int, Sc)
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 Int
65#
Jason B170 Int
#95
Rebecca P167 Int
Deanna160 Int
65#
Alicia159 Int
Maddy155 Int
130
Cecy154 Int
Megan M152 Int
Kelly P152 Int
Dana F150 Int
Lindsey C140 Int
Rx weight/ a variety of T2B mods
Mariah136 Int
65#
Breanna130 Int
65#
Nick Ga128 Int
95#
Jenn120 Int
65#
Kelly S109 Int
Toes 2 bar
Shelby B105 Int
65#
Taylor B95 Int
Megan S150 Sc
RX reps, 45#, knee raises and sit ups
Hope150 Sc
Rx reps, toes to hips
Angi129 Sc
Rx reps, sit ups, 35#
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3 months ago

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3 months ago

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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

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3 months ago

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