Tamalpais CrossFit WOD May 26 2017

Thursday, 25 May 2017 by

We have some big WOD’s coming up, “Kelly” today, Murph on Monday (regular class schedule on Monday), please “rest” accordingly 🙂 “Kelly” 5 RNDS 400 M Run 30 Wall Balls 20/14 30 Box Jumps 24/20   Link to this post!

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Tamalpais CrossFit WOD May 25 2017

Wednesday, 24 May 2017 by

6 Min AMRAP 30 DBL Unders 10 Burpees 4 Min Rest 6 Min AMRAP 30 Cal Row 10 Ring Push Ups THEN: 800-1 mile jog   Link to this post!

10 reps x 3 Rnds Hip Extension Bandy Lat Pull Down THEN: Back Squat 10 reps @70% 10 reps @70% 10 reps @65% THEN: DB Diane 21-15-9 DB Deadlift 50/35 HSPU Link to this post!

3 RNDS N.F.T 8 BSS Max L Hold 7 “TCF 7’s” THEN: 10 Press 95/75 20 OH Walking Lunge 95/75 30 Alt V- Up 10 Push Press 115/85 20 OHS 115/85 30 V- Up 10 Push Jerk 135/95 20 Front Squat 135/95 30 Tuck Up Link to this post!

Back Squat 10 reps @ 67.5% 10 reps @ 67.5% 10 reps @ 65% THEN: 24 Min AMRAP 200 M Run 10 Pull Ups 200 M Run 15 KBS 53/35 200 M Run 20 Jumping Step Ups Link to this post!

Tamalpais CrossFit WOD May 19 2017

Thursday, 18 May 2017 by

Candle Stick to Pistol Fun THEN: 11 RNDS 100 M Run 6 DB Push Press 50/35 Link to this post!

Tamalpais CrossFit WOD May 18 2017

Wednesday, 17 May 2017 by

Back Squats 10reps @ 65% 10reps @ 65% 10reps @ 60% THEN: 10 V- Ups 20 Jumping Air Squats 30 Alligator Abs 40 Lunges 50 Sit Ups 50 DBL Unders 40 Mt Climbers 30 Alt V- Ups 20 Burpee 10 Tuck Ups Link to this post!

9 RNDS on a 2 min clock 6 CTB Pull Ups 12 Bent Over Row 115/75 THEN: Ab challenge Link to this post!

Back Squat 10 reps @ 65% 10 reps @ 60% 10 reps @ 60% THEN: 55 Bar Facing Burpees at the top of each min, preform 3 Deadlift 185/135 THEN: a casual 800 or Mile Jog Link to this post!

10-9-8-7-6-5-4-3-2-1 Power Clean 135/95 or 155/105 because you can 1-2-3-4-5-6-7-8-9-10 Push Ups   Link to this post!

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