WOD Blog
 | Wed, Apr 17 2024 |  |
| Wednesday 17 April 2024 | Warm Up Thursday 18 April 2024 |
Wednesday 17 April 2024 (Rounds, Rx2, Rx3) *Only 4 spots left for BMU/Snatch clinic (April 28 1-3pm). Sign up using link below: *Add your favorite WOD song to our playlist: https://campsite.bio/dawsoncrossfit 4 Sets A1. TGU 2x2 rest :30 B1. 1 Min Plank rest :30 Then 12 Min AMRAP of: 6 KBS 70/53 | 35/53 | 26/35 8 Push ups (rx3: elevated) 10/12 Cal Bike (rx3: 8/10)
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| 1st | 7+10 Rx | Kelley M Wed, Apr 17, 2024 | | 2nd | 6+14 Rx | Samantha Bu Wed, Apr 17, 2024 | | 3rd | 7 + 7 Rx2 | Lindsay R Wed, Apr 17, 2024 | | 1st | 7 + 24 Rx | Christian L Wed, Apr 17, 2024 | | 2nd | 7+14 Rx | Jacob Br Wed, Apr 17, 2024 | | 3rd | 7 + 2 Rx | Matthew Wo Wed, Apr 17, 2024 |
| Alberto | 5+6 Rx3 | | | Jacob Br | 7+14 Rx | | | Brittany Sm | 6+23 Rx | | | Cody P | 6+4 Rx3 | | | Mauricio | 6+11 Rx3 | | | Saba | 5+14 Rx3 | | | Jack Y | 5+1 Rx2 | | | Shashank g | 6 Rx2 | | | apurva s | 6 Rx3 | | | Shashank K | 5 Rx3 | | | Sierra | 5+23 Rx3 | 53lb kb elevated pushups | | Lindsay R | 7 + 7 Rx2 | With elevated push ups | | Redj | 5 Rx3 | | | Kelley M | 7+10 Rx | | | Bill | 3 Rx3 | 30# | | Léa | 5 Rx2 | | | Samantha Bu | 6+14 Rx | | | Ashley Fi | 6 Rx2 | | | Nilsson | 6+4 Rx | | | P.C. | 6+9 | Mod | | Cam W | 4+9 | Mod | | Amanda Lo | 5+17 Rx2 | | | April | 6+16 Rx3 | | | Elijah | 6+14 Rx | | | Becky | 6+14 Rx3 | | | Tim G | 7+3 Rx2 | | | Darcy C | 5 +5 Rx2 | | | Tobie | Mod :) | scaled | | Mandy N | 5 + 18 Rx | | | Suresh | 6+10 Rx3 | | | Matthew Wo | 7 + 2 Rx | | | Christian L | 7 + 24 Rx | | | Sarah B | 5 + 16 Rx3 | | | Sophie C | 6 Rx3 | | | Chloe C | 6 + 10 Rx3 | | | Adam D | 6 + 10 Rx | | | Hannah L | 6 + 21 Rx3 | | | Thanmayee | 4+18 Rx3 | | | Avinash k | 5 Rx3 | |
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Warm Up Thursday 18 April 2024 (Time) 5-7 minutes to foam roll 2 sets 6 Spider-Man 5 inch worm to down dog 15 sec hold Captain Morgan (on box) 15 sec hold Elevated Pigeon 10 Forward stepping lunges w/ twist 8 twisted cross 100M Run WALL BALL 2 sets 5 Med ball DL 5 Med ball cleans 5 Med ball strict press 5 Wall Balls 30 sec wall stretch’s Couch stretch V stretch Figure 4 WOD PREP 7 up downs 7 Air Squats 7 Box step overs 7 Box Jumps 3 wall balls 3 lateral burpee box jump overs
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