WOD Blog
 | Fri, Sep 5 2025 |  |
| Friday 5 Sept 2025 | Warm Up Friday 5 September 2025 |
Friday 5 Sept 2025 (Time, Rx2, Rx3) 🧹RSVP for Community Cleaning Day 📅Saturday, September 13 | 10am-12pm 🥐Yogurt parfait bar provided. Bring a brunchy side dish to share. 🔗https://campsite.bio/dawsoncrossfit 5 rounds for time 30TC 200m run 15 Deadlift 105/155 | 85/135 / Alt Wt 3 BMU | 3 C2B | 3 Hardest PU 50 M 2 DB Waiters Walk 35/50 | 25/35 | 15/25
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| 1st | 16:34 Rx | Kelley M Fri, Sep 5, 2025 | | 2nd | 15:37 Rx2 | Léa Fri, Sep 5, 2025 | | 3rd | 15:36 Rx3 | Kenia Fri, Sep 5, 2025 | | 1st | 17:46 Rx | Matthew Wo Fri, Sep 5, 2025 | | 2nd | 18:56 Rx | John B Fri, Sep 5, 2025 | | 3rd | 22:50 Rx | Luke Sy Fri, Sep 5, 2025 |
| Luke Sy | 22:50 Rx | | | Jacob Br | 23:57 Rx | | | Whitney | 21:55 Rx3 | | | DeVonna | 23:45 Rx3 | | | Cody P | 23:45 Rx3 | | | Mauricio | 16:00 Rx3 | | | Scott P | 14:31 Rx2 | | | James | 20:58 Rx3 | | | Nichole | 🤪 Rx | 8 bmu during WOD. 28 total for the day 💥🎊 | | Ryan S | 16:03 Rx3 | PU | | Jack Y | 18:25 Rx2 | | | Lahari | 17:27 Rx3 | | | Léa | 15:37 Rx2 | | | Erin B | 16:51 Rx3 | | | Kelley M | 16:34 Rx | | | apurva s | 🙃 | scaled | | Chanikya | 18:13 Rx3 | Rx2 + Pull ups | | Gabrielle | 16:53 Rx3 | Rx2 + Banded PU | | Emily M | 14:58 | 4 Rounds | | Viswanath | 23:50 Rx2 | BMU | | Bill | 16:58 | 3rnds + 5 GHD after! | | Gloria | 19:59 | C2B | 85 | FC | | Samantha Bu | 18:11 | bike | C2B | 105 | 35 | | Shannon | 18:22 Rx3 | JPU | 65 | 10 | | Leslie S | 18:17 Rx3 | JPU | 85 | 20 | | Brian H | 21:05 Rx3 | BMU | 95 | 25 | | Shelli G | 19:24 Rx3 | C2B | 105 | 20 | | Chelsea B | 21:40 Rx3 | JC2B | 105 | 25 | | John B | 18:56 Rx | | | Matt A | 26:05 Rx | | | Anthony | 21:15 Rx2 | | | Lisa K | 17:22 Rx3 | band | 85 | 20 | | Rees | 20:56 | PU | 85 | FC | | Lauren B | 17:41 Rx3 | BMU | 55 | 15 | | Courtney Sp | 25:00 Rx3 | JPU | 85 | 20 | | Matthew Wo | 17:46 Rx | | | Nelson S | 21:00 Rx3 | PU | 135 | 50 | | Noemi | 17:15 Rx3 | JPU | 85 | 15 | | Charity | 18:00 | band | 65 | 15 | 4 rnds | | Charles S | 20:45 Rx2 | C2B | 155 | 50 | | Alice | 18:57 Rx3 | band | 65 | 20 | | Avinash k | 19:30 Rx2 | | | Kenia | 15:36 Rx3 | JPU | 85 | 15 |
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Warm Up Friday 5 September 2025 (Time) 2 Rounds: • 100m run • 10 PVC or empty bar good mornings • 10 Air squats • 5 Inchworms + push-up Specific Activation 2 Rounds: • 8 Glute bridges • 8 DB Romanian Deadlifts (light) • 5 Scap pull-ups • 10 Banded lat pull-aparts • 20m Waiter carry (light DB each round, alternate arms) Side Bends on Rig PNF Hamstring Release Deadlift build-up: • 8 reps @ empty bar • 6 reps @ ~40-50% of workout weight • 4 reps @ ~60-70% of workout weight Pull-up progression: • 3-5 kip swings • 2-3 pull-ups or C2B • 1-2 BMU attempts (if going Rx) Walk DB WW outside 20m double DB Waiter walk
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