50 DB FR Lunges 40/25 40 Sit Ups 30 Thrusters 40/25 20 Push Press 40/25 10 Man Makers 40/25 20 Push Jerks 40/25 30 Front Squats 40/25 40 Sit Ups 50 Lungs   Link to this post!

Tamalpais CrossFit WOD July 21 2017

Thursday, 20 July 2017 by

Benchmark Friday- “Hammer” 5 RNDS 5 Power Clean 135/95 10 Front Squats 135/95 5 Jerk 135/95 20 Pull Ups Rest 90 sec. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort

Tamalpais CrossFit WOD July 20 2017

Wednesday, 19 July 2017 by

Spider Monkey Mobility THEN: EOM for 7 RNDS 1 Hang Snatch @ SLO 2 OHS 1 Snatch THEN: 3-6-8-12-15 OHS 95/65 Plate Sit Ups 35/25 Link to this post!

5 each leg KB Windmill 5 each leg Candle Stick Skin the Cat HS Hold THEN: 10 Press 95/75 7 BF Burpees 400 M Run 10 Push Press 115/85 7 BF Burpees 400 M Run 10 Push Jerk 135/95 7 BF Burpees 400 M Run Link to this post!

2 RNDS 5 Min AMRAP 500 M Run Buy In 10 KBS 53/35 5 Box Jump 3 Min Rest 5 Min AMRAP 500 M Run Buy In 10 T2B or HKR 5 Push Ups 3 Min Rest THEN: Hollow Perfection Link to this post!

1 Set of Max Rep Body Weigh Back Squats THEN: compare to 5/18 10 V- Up 20 Jumping Air Squats 30 Alligator Abs 40 Sit Ups 50 Dbl Unders 40 Mt. Climber 30 Alt. V-Up 20 Burpee 10 Tuck Ups Link to this post!

Tamalpais CrossFit WOD July 14 2017

Thursday, 13 July 2017 by

3RNDS 10 BB OH Step Ups 10 Hip Extension 5-10 Strict Pull Ups Max quality Hollow Hold THEN: Tabata 4 rnds of each- rotate after 4 rdns Cal Row Plate Jumps Airdyne Slam Ball Plate Burpees Lunges Link to this post!

Tamalpais CrossFit WOD July 13 2017

Wednesday, 12 July 2017 by

5 RNDS- with a partner 200 M Sandbag carry- 1 person working at a time. THEN: 9 Min- Even- 7 Box Jumps, 7 Sit Ups Odd- 7 Deadlift 225/185   Link to this post!

Partner Row- 5 RNDS each- :40s on :20s to rotate THEN: Mobility THEN: OHS 3r x 5s THEN: 10 Min AMRAP 7 Burpees 100 M Run Link to this post!

Thermoregulation Basics in CrossFit Athletes By Sean Rule *Disclaimer: I’m not a doctor, this isn’t medical advice, consult your Primary Care Physician before trying any of this. Hey TCFers! It’s getting to be that time of year when each and every CrossFit class throughout the day is heating up, not just in intensity, but in

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