KB Windmill Fun THEN: 7 RNDS at 65-70% your 1 RM C&J 1 Full Clean 1 Hang Clean at Knee 1 High Hang Clean 1 Split Jerk 7 Wall Balls 20/14 7 Push Ups Link to this post!

16 Min AMRAP 3-6-9-12-15-18-21-24-27-30… etc… T2B or HKR Box Jump 24/20 DB BOR 50/35 Jumping Air Squat THEN: Hollow Perfect (you guys are almost perfect, then we will move on) 10-8-6-4 seconds or reps of Hollow Hold Alt V-Up Tuck Up Hollow Hold Link to this post!

Tamalpais CrossFit WOD July 6 2017

Wednesday, 05 July 2017 by

1000 M Row 50 Box Jump 24/20 30 Deadlift 225/195 Link to this post!

Tamalpais CrossFit WOD July 5 2017

Tuesday, 04 July 2017 by

5 RNDS on a 5 Min Clock 5 Back Squats at 65- 70% your 1 rm 10 Ring Rows with body parallel to ground 15 Wall Balls 20/14 20 Slam Balls 30/25 200 M Run Link to this post!

8 & 9 am Classes to celebrate the 4th of July! “The Seven” 7 RNDS 7 Handstand push-ups 7 Thruster 135/95 7 Knees to elbows 7 Deadlift 245/175 7 Burpees 7 KBS 70/44 7 Pull-ups   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on

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Full Class Schedule Today! 8 & 9AM classes on July 4th! YAY!! 3 RNDS NFT 10-12 Hip Extension 5 Parallel Bar Swings 4 Candle Stick THEN: 3 RNDS 20 Push Ups 20 KBSDHP 53/35 20 Renegade Row 40/25 THEN: 1 Mile Run Link to this post!

Tamalpais CrossFit WOD June 30 2017

Thursday, 29 June 2017 by

20 RNDS 5 KBS 53/35 10 Reverse Lunges 20 DBL Unders Link to this post!

Tamalpais CrossFit WOD June 29 2017

Wednesday, 28 June 2017 by

28 Reps of: Box Jumps 24/20 Push Ups Jumping Step Ups Pull Ups FR Step Ups 75/55 Push Press 75/55 Burpee-O-Bar Box Jump THEN: Hollow Perfection 10-8-6-4 sec or reps of Hollow Hold Alt V-Up Tuck Ups Hollow Hold Link to this post!

Gymnastics Fun Handstand Hold Hollow Hold Parallel Bar Swings Skin the Cat THEN: 10 RNDS 5 OHS 95/65 100 M Run Link to this post!

1.5 mile run 5 RNDS 10 HP Clean 115/85 10 T2B no rest between run and rnds, its part of your time 🙂 Link to this post!

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