Tamalpais CrossFit WOD October 7 2026

5 SETS- 3 Deadstop Bench Press (3- second Pause) Build to Mod-Heavy ·

GRIZZLY-3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

KODIAK-3-3-3-4:00 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

POLAR-3-3-3-4:00 AMRAP
75 Singles Unders
15 Sprawls
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 CLOCK
1:00 Active Cobra to Prayer Stretch
1:00 Pec Stretch on the Ground (each)

XTRAFIT-3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset