WOD Blog
 | Thu, Dec 4 2025 |  |
| Thursday 4 December 2025 | Warm Up Thursday Dec 4 2025 | Rowing Thursday December 4 2025 | Other Results |
Thursday 4 December 2025 (Weight) ๐๐ชVote Best of Dawson 2026, once per day thru Dec 31: https://www.dawsonnews.com/external-content/best-of-dawson-2026/#/gallery/511093737/ 1 Rep max front squat (re-test | 24:00 TC) -Once 1RM is established then- 8:00 AMRAP Rowing for calories Suggested front squat rep scheme 10 rep @ barbell 5 reps @ 40% 3 reps @ 50% 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% (optional) 1 rep @ 100+% (new 1RM attempt) 1โ2 more depending on success
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| 1st | 190 Rx | Kelley M Thu, Dec 4, 2025 | | 2nd | 170 Rx | Emily M Thu, Dec 4, 2025 | | 3rd | 165 Rx | Nichole Thu, Dec 4, 2025 | | 1st | 365 Rx | Justin B Thu, Dec 4, 2025 | | 2nd | 335 Rx | Matthew Wo Thu, Dec 4, 2025 | | 3rd | 320 Rx | Luke Sy Thu, Dec 4, 2025 |
| Jacob Br | 285 Rx | PR ๐ | | Saba | 125 Rx | PR ๐ | | Whitney | 105 Rx | PR ๐ | | Nelson S | 315 Rx | PR ๐ | | Scott P | 215 Rx | PR ๐ | | Jesus | 305 Rx | PR ๐ | | James โ | 245 Rx | PR ๐ | | Jack Y | 245 Rx | | | Lauren B | 135 Rx | PR ๐ | | Erin B | 90 Rx | PR ๐ | | Matt A | 300 Rx | PR ๐ | | Kelley M | 190 Rx | PR ๐ | | Nichole | 165 Rx | ๐ | | Shashank K | 195 Rx | PR ๐ | | Vishnuvardhan | 205 Rx | PR ๐ | | Justin B | 365 Rx | PR ๐ | | Shelli G | 145 Rx | PR ๐ | | Chelsea B | 155 Rx | PR ๐ | | Lรฉa | 135 Rx | ๐ | | Leslie S | 110 Rx | PR ๐ | | Shiva | 185 Rx | PR ๐ | | Ben Bag | 195 Rx | PR ๐ | | Anthony | 255 Rx | PR ๐ | | Prathap | 245 Rx | PR ๐ | | Joanne | 90 Rx | PR ๐ | | Luke Sy | 320 Rx | PR ๐ | | Tim G | 235 Rx | ๐ | | Charity | 110 Rx | PR! ๐ | | Vinod | 195 Rx | PR! ๐ | | John B | 315 Rx | Back Sq.๐ | | Nilsson | 315 Rx | ๐ | | Rees | 225 Rx | PR!๐ | | Lisa K | 105 Rx | ๐ | | Sarah B | 155 Rx | ๐ | | Chanikya | 145 Rx | ๐ | | Kenia | 115 Rx | PR! ๐ | | Angel | 225 Rx | PR! ๐ | | Matthew Wo | 335 Rx | ๐ | | Emily M | 170 Rx | #5 PR | | Shashank g | 245 Rx | | | Joe W | 275 Rx | PR | | Aaron | 255 Rx | PR |
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Warm Up Thursday Dec 4 2025 (No Results Tracked) Mobility/activation 1:00 row 0:45/0:45 couch stretchโจ 0:45 t-spine front rack extension on foam roller 0:30/0:30 front rack PVC stretch 1:00 deep squat hold with elbow blockโจ 10 glute bridges with a 1-second pause 10/10 banded lateral walksโจ Warm Up 0:45 easy rowโจ 12 air squatsโจ 10 second dead hangโจ 0:45 moderate rowโจ 12 air squats with a 2 second pause at the bottom โจ6/6 alternating spider-man 0:45 workout pace rowโจ 12 bootstrappers 6/6 front rack elbow punches per sideโจ 5 front squats w/ barbell 10 rep @ barbell 5 reps @ 40% 3 reps @ 50% 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% (optional) 1 rep @ 100+% (new 1RM attempt) 1โ2 more depending on success
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Rowing Thursday December 4 2025 (Calories) 8:00 AMRAP Rowing for calories
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| 1st | 108 Rx | Nichole Thu, Dec 4, 2025 | | 2nd | 103 Rx | Whitney Thu, Dec 4, 2025 | | 3rd | 101 Rx | Kelley M Thu, Dec 4, 2025 | | 1st | 149 Rx | Jacob Br Thu, Dec 4, 2025 | | 2nd | 148 Rx | Justin B Thu, Dec 4, 2025 | | 3rd | 138 Rx | Matt A Thu, Dec 4, 2025 |
| Jacob Br | 149 Rx | | | Saba | 76 Rx | | | Whitney | 103 Rx | | | Nelson S | 126 Rx | | | Scott P | 130 Rx | | | Jesus | 130 Rx | | | James โ | 118 Rx | | | Jack Y | 107 Rx | | | Lauren B | 93 Rx | | | Erin B | 81 Rx | | | Matt A | 138 Rx | | | Kelley M | 101 Rx | | | Nichole | 108 Rx | | | Shashank K | 85 Rx | | | Vishnuvardhan | 104 Rx | | | Justin B | 148 Rx | | | Shelli G | 88 Rx | | | Chelsea B | 98 Rx | | | Leslie S | 76 Rx | | | Shiva | 125 Rx | | | Ben Bag | 131 Rx | | | Anthony | 104 Rx | | | Prathap | 100 Rx | | | Luke Sy | 80 Rx | | | Joanne | 55 Rx | | | Emily M | 94 Rx | | | Lisa K | 77 Rx | | | Kenia | 80 Rx | | | Shashank g | 83 Rx | | | Joe W | 114 Rx | | | Aaron | 131 Rx | |
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