Tamalpais CrossFit WOD April 27 2017

Wednesday, 26 April 2017 by

“L- Sits” Max hold for 3 rnds THEN: Masters Qualifier #4 (sorry Lisa and Clarke, last one, i promise) 2 RNDS 10 Deadlifts 225/175 20 HSPU 30 Front Squat 75/55 Link to this post!

Masters Qualifier #1 100 DB Snatches 35/20 1 mile run or 80 cal row 60 Burpee Over Bar 40 Muscle Ups or Bar Muscle Ups or JBMU or RD or BD or push ups 20 Min time cap Link to this post!

OH Step Up 7 reps each leg X 3 sets THEN: 4 RNDS- 1 min at each station, rotate every min on a running clock Cal Row KBS 53/35 Plank DB Row 40/25 THEN: AB challenge Link to this post!

Tamalpais CrossFit WOD April 21 2017

Thursday, 20 April 2017 by

4 RNDS max rep bench press 135/95 max rep Dbl unders in 3 attempts 200 M Run rest as needed Link to this post!

Tamalpais CrossFit WOD April 20 2017

Wednesday, 19 April 2017 by

5 RNDS With a partner 200 m sandbag carry- 1 person running at a time Then 9 RNDs even min- 7 Box Jumps and 7 Sit ups odd min- 7 Deadlift 225/185 Link to this post!

Spider Monkey Mobility THEN: OHS 3-3-3-3-3 THEN: 6-9-12 HSPU or P2P Strict Pull Ups or low angle Ring Rows THEN: with no rest 9-12-15 DB Push Press 40/25 DB Russian Twist (2=1) 3 Man Makers between each rnd Link to this post!

KB Windmill Fun THEN: 7 RNDS 1 High Hang Clean 1 Hang Clean 1 Clean 1 Jerk 7 Wall Balls 7 Push Ups Link to this post!

16 Min AMRAP 3-6-9-12-15… etc.. T2B/HKR Box Jump 24/20 DB BOR 50/35 Jumping Air Squat THEN: ABchallenge Link to this post!

Tamalpais CrossFit WOD April 14 2017

Thursday, 13 April 2017 by

“Bear” Complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. five to seven sets of five reps and rest for five minutes between each set.   Then: AB-challenge Link to this post!

Tamalpais CrossFit WOD April 13 2017

Wednesday, 12 April 2017 by

2 RNDS of 2 min on, 1 min off at each station for max reps KBSDHP 53/35 DB Push Press 50/35 Dbl Unders Wall Balls 20/14 Burpee Link to this post!