Tamalpais CrossFit WOD October 14 2026

10:00 PRACTICE- SKILL DEVELOPMENT- Handstand Walk, Handstand Hold, & Overhead Stability Work
GRIZZLY (Advanced) – Handstand Walk or Freestanding Handstand Hold
KODIAK (Intermediate) – Kick-Ups/Box Pike Walk
POLAR (Beginner) – Bear Crawl/Wall Walk

GRIZZLY-5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks

KODIAK-5 ROUNDS FOR TIME
400m Run
40 Double Unders
4 Wall Walks

POLAR-5 ROUNDS FOR TIME
400m Run
50 Single Unders
5 Inchworms

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)

XTRAFIT-3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-Rest 1:00 b/t Sets-