WOD Blog
 | Fri, Jan 16 |  |
| Friday 16 January 2026 | Warm Up Friday 16 January 2026 |
Friday 16 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 Split Jerk 6x2 70-80%. Rest 2:00 between For time: 3 Rounds - 500m Row 5 Shoulder-to-Overhead 115/185 | 85/135 | 65/95 12 Box Jumps 20/24 | 16/20 | Plates
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| 1st | 10:06 Rx | Chelsea I Fri, Jan 16, 2026 | | 2nd | 11:22 Rx | Samantha Bu Fri, Jan 16, 2026 | | 3rd | 10:18 Rx2 | Emily M Fri, Jan 16, 2026 | | 1st | 9:13 Rx | Noah Ma Fri, Jan 16, 2026 | | 2nd | 9:58 Rx | Jacob Br Fri, Jan 16, 2026 | | 3rd | 10:18 Rx | Luke Sy Fri, Jan 16, 2026 |
| Jacob Br | 9:58 Rx | | | Luke Sy | 10:18 Rx | | | Mauricio | 10:59 Rx3 | | | Scott P | 10:04 Rx2 | | | Jack Y | 10:42 Rx2 | | | Vishnuvardhan | 11:28 Rx3 | | | Chelsea I | 10:06 Rx | | | Dawn T | 12:17 Rx2 | 95 | | Matt A | 13:19 Rx | | | Taryn | 11:01 Rx3 | | | Kelley M | Open | Open | | Samantha Bu | 11:22 Rx | | | Shelli G | 10:59 Rx3 | | | Chelsea B | 11:12 Rx3 | | | Leslie S | 11:50 Rx3 | | | Shiva | 10:38 Rx3 | | | Mason L | 9:26 Rx2 | | | Joanne | 12:43 Rx3 | | | Navaneetha | 11:40 Rx3 | | | Shannon | 11:53 Rx3 | | | Nelson S | 11:25 Rx2 | | | Alice | 11:36 Rx3 | | | Aaron | 12:51 Rx | | | Whitney | 10:44 Rx3 | 75# | | Josh Br | 10:20 Rx3 | | | Emily M | 10:18 Rx2 | | | Noah Ma | 9:13 Rx | |
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Warm Up Friday 16 January 2026 (Time) 2 rounds 250 m Row 10 step ups 5 seal to down 5/5 thread the needle 10 twisted cross 5 jumping air squats 10 Leg Swings (front/back, each leg) 10 Cossack Squats (alternating) 6 Sampson’s lunge hold for :05 :30 scarecrow press 2:00 Banded shoulder :30 / :30 Elevated pigeon pose Empty Barbell 5 Strict Press 5 Push Press 5 Push Jerks 5 Split Jerks (pause in catch) Build to Working Weight Sample: 40% x 3 55% x 3 65% x 2 75% x 2 Start strength section 1–2 rounds 200 m Row 5 Shoulder-to-Overhead (workout style, cycling) 5 Box Jumps or Step ups
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