Tamalpais CrossFit WOD October 17 2026

Post Workout- ON A 8:00 CLOCK…
Turkish Get-Ups Practice
Start light · 1 rep each side

GRIZZLY-FOR TIME
1 Mile Run
120 Kettlebell Swings 35/53
80/100 Calorie Air Bike or Row
*Partition the reps as needed

KODIAK-FOR TIME
1 Mile Run
100 Kettlebell Swings 35/53
64/80 Calorie Air Bike
*Partition the reps as needed

POLAR-FOR TIME
800m Run
80 Russian Kettlebell Swings (light)
48/60 Calorie Air Bike
*Partition the reps as needed

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
2:00 Bottom of a Squat Hold
1:00 Banded Shoulder Distraction (each)
1:00 Lacrosse Ball Calves (each)

XTRAFIT-FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap