Tamalpais CrossFit WOD October 15 2026

8 SETS- 2 Front Squats
Rest 1:00 – *Start Moderate and build to a Moderate-Heavy

GRIZZLY-EVERY 3:30 (5 SETS)
8 Front Squats 95/135 M75/105
16 Step Overs 20/24
8 Front Squats
(Score Each Set For Time) *Step Overs can be lateral or box facing

KODIAK-EVERY 3:30 (5 SETS)
8 Front Squats 75/115 M65/95
12 Box Step Overs 20/24
8 Front Squats

POLAR-EVERY 3:30 (5 SETS)
8 Dumbbell Front Squats (light)
12 Box Step Ups
8 Dumbbell Front Squats (light)

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)

XTRAFIT-3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
* Banded tension should be easy and performed fast/superset