Daily WOD

Tue, Jul 14

Happy Birthday: Alicia
JACKS TRIANGLE260714 AT HOME WOD260714 OPTIONAL STAMINA260714 OPTIONAL ACCESSORY

JACKS TRIANGLE


(Reps, Int, Sc, HEROS 3)
For total reps:
AMRAP 2:
Max-reps deadlifts (155/225 lb)

AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike

AMRAP 2:
Max-reps deadlifts (155/225 lb)

– No rest between AMRAPs.

Intermediate/Masters:
AMRAP 2:
Max-reps deadlifts (135/185 lb)

AMRAP 19:
4 strict pull-ups
11 box jumps (20/24 in)
13 hand-release push-ups
15-cal bike

AMRAP 2:
Max-reps deadlifts (135/185 lb)

Scaled:
AMRAP 2:
Max-reps deadlifts (55/75 lb)

AMRAP 19:
4 foot-assisted pull-ups
6 box jumps (6/12 in)
8 hand-elevated push-ups
12-cal bike
:45 rest

AMRAP 2:
Max-reps deadlifts (55/75 lb lb)

Intended Stimulus
-In honor of Marine Cpl. Kevin “Jack” Dempsey.
-20+ deadlifts on each 2:00 AMRAP.
-4+ rounds on the 19:00 AMRAP.
-Moderate deadlift load; sets of 10+ reps.
-Pull-ups in under :30.
-Box jumps in under 1:15.; consistent pace.
-Hand-release push-ups in under 1:00.
-Bike in under 2:30.


1st216 RxSarah B Tue, Jul 14, 2026
2nd172 RxErika R Tue, Jul 14, 2026
3rd261 IntCayla Tue, Jul 14, 2026
1st326 RxMatthew Tue, Jul 14, 2026
Jeremy Tue, Jul 14, 2026
2nd303 RxMike Tue, Jul 14, 2026
3rd289 RxTom Tue, Jul 14, 2026

Jeremy326 Rx 1st
Matthew326 Rx 1st
Mike303 Rx 2nd
Tom289 Rx 3rd
Thomas C285 Rx 4th
Thomas B273 Rx 5th
Sarah B216 Rx 1st
Mark200 Rx 6th
185lb DL
Jason B198 Rx 7th
Masters
Erika R172 Rx 2nd
Cooper T286 Int 8th
Rx reps
Justin U277 Int 9th
Chad262 Int 10th
Cayla261 Int 3rd
155# DL, Banded PU’s, 24” Box, 15 cal bike
Deanna248 Int 4th
Kipping PU
Veronica239 Int 5th
Box Step Ups and Banded Strict PU
Kelly S232 Int 6th
Jen227 Int 7th
Alex D227 Int 7th
Banded Strict PU & 155 DL
Justice212 Int 8th
Sean198 Int 11th
45 lb DL & Banded Strict PU
Kelly P197 Int 9th
Banded Strict PU
David F149 Int 12th
Assisted PU, Knee PU
Elizabeth259 Sc 10th
#65DL,bluePU,20”jumps,INTreps,12cal bike
Cecy239 Sc 11th
100#, strict pu, step ups 20in, 15 cal bike
Megan M218 Sc 12th
Intermediate w Banded Pu and 24in
Deena218 Sc 12th
Int except for Strict pull-ups from knees
Kori209 Sc 13th
All int except banded spu
Denisha181 Sc 14th
105 DL & Assisted PU
Morgan w177 Sc 15th
Banded pu, 16in, knee pu
Candi175 Sc 16th
85#
Adam✅ Sc
1 more than Mike
Dana F✅
Mod Wod
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

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

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

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

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