WOD Blog
 | Tue, Sep 9 2025 |  |
 | Happy Birthday: Matt H |
| Tuesday 9 September 2025 | Warm Up Tuesday 9 September 2025 |
Tuesday 9 September 2025 (Reps, Rx2, Rx3) 🧹RSVP for Community Cleaning Day 📅THIS Saturday, September 13 | 10am-12pm 🥐Yogurt parfait bar provided. Bring a brunchy side dish to share. 🔗https://campsite.bio/dawsoncrossfit EMOM 20 (:45//:15) Cal Bike Deficit Push up (Chest to Floor 25/45 plates) | Push Ups (C2F) | Hip Banded or Elevated GHD | Rx3 SL Sit Ups Pull ups | box assisted pu |lVertical Ring Rows
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| 1st | 311 Rx | Nichole Tue, Sep 9, 2025 | | 2nd | 214 Rx | Léa Tue, Sep 9, 2025 | | 3rd | 210 Rx | Samantha Bu Tue, Sep 9, 2025 | | 1st | 355 Rx | James z Tue, Sep 9, 2025 | | 2nd | 332 Rx | Matt A Tue, Sep 9, 2025 | | 3rd | 305 Rx | Noah Ma Tue, Sep 9, 2025 |
| Whitney | 165 Rx2 | | | Jacob Br | 282 Rx | | | Nelson S | 190 Rx | | | Luke Sy | 286 Rx | | | Scott P | 254 Rx | | | James | 151 Rx3 | | | Jack Y | 221 Rx | | | Lauren B | 142 Rx | | | Matt A | 332 Rx | | | Samantha Bu | 210 Rx | | | Bill | 40 | mod | | Kelley M | 334 Rx3 | Alt v ups | | Lindsay R | 304 | Mod | | Viswanath | 291 Rx2 | | | Leslie S | 214 Rx3 | GHD | | Jess | 137 Rx3 | GHD | | Ben Bag | 190 Rx | | | Noah Ma | 305 Rx | | | Anthony | 199 Rx | | | Chelsea B | 190 Rx3 | GHD, Pull-ups | | Rees | 165 Rx2 | | | Léa | 214 Rx | | | Charity | 👸🏻 Rx3 | | | Rhonda D | 247 Rx3 | | | Courtney Sp | 220 Rx3 | | | James z | 355 Rx | | | Nichole | 311 Rx | | | Noemi | 245 Rx3 | | | Tim G | 247 Rx | | | Brian H | 275 Rx | | | Justin B | 314 Rx3 | SL sit ups | | Prathap | 220 Rx3 | | | Kenia | 271 Rx3 | | | Nilsson | 250 Rx | | | Lisa K | 182 Rx2 | | | Sarah B | 139 Rx2 | | | Elijah | 224 Rx | | | Cole D | 210 Rx | | | Chanikya | 202 Rx2 | | | Jason J | 108 | Mod | | Elaine J | 134 Rx3 | | | Gloria | 191 Rx2 | | | Aaron | 160 Rx | | | Avinash k | 184 Rx2 | |
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Warm Up Tuesday 9 September 2025 (Time) 1:00 bike 10 PVC pass-throughs + 10 around the world 10 post squats 10 twisted cross w a hold 10 cat cows :20 thread the needle hold 1:00 bike 5 mins to mobilize: Banded shoulder Foam roll Couch stretch (2 Rounds) :30 bike moderate 6 negative push-ups (tempo 3s down) or elevated 8 hollow rocks 6 scap pull-ups 8 banded glute bridges Specific Prep: 3 def push-ups or chosen scales 3 parallel GHD + 3 GHD sit-ups (or Rx3 sub) 3 kip swings + 5 pull ups
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