WOD Blog
 | Fri, Jan 9 |  |
| Friday 9 January 2026 | Warm Up Friday 9 January 2026 |
Friday 9 January 2026 (Time, Rx2, Rx3) 📢Sign up to volunteer at BFM 📢Register for the Intramural Open 🔗Use this link to do those things: https://campsite.bio/dawsoncrossfit Strength: 10 min to build to a heavy back squat. 7 Rounds for time: TC 16 7 Back Squats 105/165 | 75/115 | 45/75 1 Rope climb | Half Climb | Knee to Elbow 10 GHD | Parallel GHD | SL Sit Ups
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| 1st | 12:49 Rx | Samantha Bu Fri, Jan 9, 2026 | | 2nd | 13:11 Rx | Dawn T Fri, Jan 9, 2026 | | 3rd | 11:28 Rx2 | Saba Fri, Jan 9, 2026 | | 1st | 10:33 Rx | Matt A Fri, Jan 9, 2026 | | 2nd | 10:51 Rx | Jacob Br Fri, Jan 9, 2026 | | 3rd | 11:52 Rx | Luke Sy Fri, Jan 9, 2026 |
| Jacob Br | 10:51 Rx | | | Saba | 11:28 Rx2 | | | DeVonna | 10:40 Rx3 | | | Mauricio | 10:40 Rx3 | | | James †| 15:33 Rx2 | | | Scott P | 13:35 Rx2 | 135/RC/GHD | | Jack Y | 16:00 Rx2 | | | Vishnuvardhan | 10:16 Rx3 | | | Navaneetha | 13:04 Rx3 | | | Dawn T | 13:11 Rx | | | Matt A | 10:33 Rx | | | Prathap | 12:28 Rx2 | | | Shashank K | 10:59 Rx3 | | | Ananya | 12:44 Rx3 | | | Viswanath | 12:57 Rx2 | 135 | | Shelli G | 15:24 Rx2 | | | Samantha Bu | 12:49 Rx | | | Chelsea B | 16:00 Rx2 | Backsquat PR 170 Lb 🎉 | | Shiva | 15:11 Rx3 | | | Leslie S | 16:00 Rx3 | | | Evion | 16:00 | Mod | | Anthony | 16:00 🤠Rx2 | | | Luke Sy | 11:52 Rx | | | Lisa K | 13:40 Rx2 | | | Alice | 10:52 Rx3 | | | Rebecca F | 16:00 Rx3 | | | Prelsey | 15:40 Rx3 | | | Penelope | 11:58 Rx3 | | | Rusty | 16:00 Rx3 | | | Tabor | 16:00 Rx3 | | | Charity | 16:00 Rx3 | | | Nelson S | 16:00 Rx2 | | | Noah Ma | 15:52 Rx2 | | | Charles S | 16:00 Rx2 | | | Tim G | 16:00 Rx2 | |
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Warm Up Friday 9 January 2026 (Time) 200m Run 2 rounds: 5 post squats 10 Alternating Samson Lunges 20 jumping jacks 10 hip 90/90 Squat Prep 10 Tempo Air Squats (3 sec down, fast up) 10 Banded Lateral Walks 5 boot strappers 10 Hollow Rocks 10 Glute Bridges 20–30 sec Hollow Hold Rope Climb Progression 5–8 Knee Raises 1–2 Low Rope Climbs or Footwork Practice (scale: rope knee tucks or hanging knee raises) 5–7 Partial GHD Sit-Ups 5 GHD Barbell Warm-Up (Back Squat) Empty bar: 8 Back Squats 5 Paused Back Squats (2 sec) STRENGTH
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