WOD Blog
 | Mon, Jan 19 |  |
 | Happy Birthday: Natalie G |
| Monday 19 January 2026 | Warm Up Monday 19 January 2026 |
Monday 19 January 2026 (Time, Rx+, Rx2, Rx3) 📢Sign up to volunteer at BFM 📢Register for the Intramural Open 🔗Use this link to do those things: https://campsite.bio/dawsoncrossfit 7x1 Split Jerk, every 2:00 build to a heavy For time: TC20 21-18-15-12-9 - Thrusters 65/95 | 45/75 | Alt | Rx+ 75/115 T2B | T2E | Knee Raises -on the dash: 30 DU | Rx3 45 Singles | RX+ Unbroken DU
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| 1st | 14:49 Rx+ | Kelley M Mon, Jan 19, 2026 | | 2nd | 16:39 Rx+ | Nichole Mon, Jan 19, 2026 | | 3rd | 20:00 Rx+ | Samantha Bu Mon, Jan 19, 2026 | | 1st | 16:54 Rx+ | Christian L Mon, Jan 19, 2026 | | 2nd | 17:56 Rx+ | Justin B Mon, Jan 19, 2026 | | 3rd | 19:49 Rx+ | Jacob Br Mon, Jan 19, 2026 |
| Jacob Br | 19:49 Rx+ | | | DeVonna | 15:57 Rx3 | | | Luke Sy | 20:00 Rx+ | 8t2b, 30 DU left | | Scott P | 19:19 Rx3 | 95 / T2B | | Samantha Bu | 20:00 Rx+ | 9 T2b , 30 DU left | | Mauricio | 14:52 Rx3 | | | Nichole | 16:39 Rx+ | SJ PR 170lbs 💥 | | Lauren B | 14:16 Rx3 | | | Vishnuvardhan | 15:50 Rx3 | | | Chelsea I | 14:26 Rx | Pr’d jerk at 210 🥹 | | Erin B | 12:43 Rx3 | | | Kelley M | 14:49 Rx+ | | | Lindsay R | 12:48 | MOD | | Shashank K | 16:55 Rx3 | | | Dawn T | 20:00 Rx | 21 DU left | | Ben Bar | 🤠| Open | | Vinod | 18:35 Rx3 | 75# | | Josh Br | 🤠| Open | | Cody P | 🤠Rx3 | 🤠| | Prathap | 18:37 Rx3 | 75# | | Matt A | 20:00 Rx+ | in Dubs before 9s | | Rees | 18:56 Rx3 | 75# T2E | | Leslie S | 20:00 Rx3 | 6T2B into 12s | | Joanne | 18:30 Rx3 | | | Rhonda D | 17:10 Rx3 | | | Shelli G | 20:00 Rx3 | 55 | 9 DU left | | Elijah | 20:00 Rx3 | 75 | In T2B on 12s | | Shiva | 15:08 Rx3 | | | Prelsey | 18:39 Rx3 | | | Rebecca F | 18:39 Rx3 | | | Rusty | 20:00 Rx3 | 5 into 12s | | Penelope | 18:18 Rx3 | | | Noah Ma | 18:24 Rx | RX+weight | | Charity | 20:00 | MOD | | Justin B | 17:56 Rx+ | | | John B | 20:00 Rx+ | 2 Thrusters into the 9s | | Tim G | 18:45 Rx | | | ASHLYN | 10:54 Rx2 | | | Jesus | 18:51 Rx2 | T2B, unbroken dubs | | Cole D | 20:00 Rx | | | Shashank g | 16:12 Rx3 | 75 | | Avinash k | 19:50 Rx3 | 75 | | Christian L | 16:54 Rx+ | | | Navaneetha | 18:03 Rx3 | | | Aaron | 20:00 Rx2 | |
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Warm Up Monday 19 January 2026 (Time) 30 -40 single unders 5 bootstrappers 3/3 Worlds Greatest stretch 8 hip 90/90 8 twisted cross 10 sec dead hang into 5 scap CARs 2:00 banded shoulder or foam roll Barbell & Jerk Prep: Empty Bar Complex 20 sec Front Rack Stretch 20 sec Overhead Hold (empty bar) 3 push Press 3 Front Squats 3 Thrusters 3 push jerks 5 Split Jerk Begin building weight toward your 7x1 Split Jerk 1x5 @ 50% 1x3 @ 60% 1x2 @ 70% ….Singles Conditioning-Specific Warm-Up 2 Rounds: 6 Thrusters (empty bar → light load) 6 Hanging Knee Raises 20 Single Unders or 10 Double Unders Then: 1–2 Short Build Sets: 5 Thrusters @ workout weight 5 T2B / T2E / Knee Raises 30 DU or workout rope option Focus on breathing rhythm, grip efficiency, and smooth cycling.
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