Tamalpais CrossFit WOD September 23 2026

EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)*
MIN 2 – :45 Pacing Burpees or Sprawls**
MIN 3 – :45 Plank
*Start moderate/mod-heavy and build to workout weight

GRIZZLY-EVERY 3:30 (5 SETS)
7 Deadlifts 205/315 M165/235
14 LatBurpee Over Bar
21 GHDs
(Score is Slowest Set)

KODIAK-EVERY 3:30 (5 SETS)
6 Deadlifts 185/275 M135/205
12 Lateral Burpee Over Bar
18 GHDs or 21 V-Ups

POLAR-EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Sprawls
15 Sit Ups

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 CLOCK
1:00 Couch Stretch (each)
2:00 Active Cobra to Downward Dog
1:00 Bottom of the Squat Hold

XTRAFIT-8 SETS
250m Row
-Rest 1:00 b/t Sets-