Tamalpais CrossFit WOD June 9 2017

Thursday, 08 June 2017 by

Teams of 4- 4 RNDS rotation happens once all work is done 250 M Row 200 M Run 100 M Sandbag Carry 50 M Farmers Carry Link to this post!

Tamalpais CrossFit WOD June 8 2017

Wednesday, 07 June 2017 by

4 RNDS 8-10 Reps BSS Strict Pull Ups or Weighted Strict Pull Ups THEN: “Graceful Karen” 8 Min Amrap Grace- 30 “Clean & Jerks” in the remaining time, complete as many reps of “Karen” as possible (150 Wall Balls)   Link to this post!

Tamalpais CrossFit WOD June 7 2017

Tuesday, 06 June 2017 by

40-30-20-10-5 KB Deadlift 53/44 DB Floor Press 40/30 DB Lunge 40/30 DB Renegade Row 40/30 200 M Run Btwn each rnd Link to this post!

3 RNDS L-Sits-  Max Time 7-10 Push Ups or deficit Push Ups Hollow Hold- Max Time THEN: 30 Press 95/65 500 M Run 30 Push Press 115/75 500 M Run 30 Push Jerk 135/85 500 M Run Link to this post!

Hot and Spicy Warm Up, followed by: 1 RM Back Squat Link to this post!

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Tamalpais CrossFit WOD June 2 2017

Thursday, 01 June 2017 by

Single Leg Box Squat 8 reps X 3 Sets THEN: 9 Man Makers 40/25 21 KBS 53/35 6 Man Makers 15 KBS 3 Man Makers 9 KBS THEN: ABchallenge Link to this post!

Tamalpais CrossFit WOD June 1 2017

Wednesday, 31 May 2017 by

Happy June!! TCF 7’s THEN: 5 RNDS 7 Deadlifts 185/135 200 M Run Link to this post!

Turkish Get Up 2-2-2-2 THEN: 30-20-10 Walking Lunge DB S2OH 40/25 Plate Sit Ups THEN: Foam Roll or Tabata 2 items of your choice. Link to this post!

Sled Push Fun THEN: Flush 4 rnds- 30 s on 30 s to rotate Hip Extentsion Battle Rope Cal Row HKR Airdyne 10 min foam rolling   Link to this post!

We have a regular class schedule to celebrate Memorial Day. We will be participating in “Murph” and will have scaling options for those who want them. “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Link to this post!

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