Week 3 Back Squats 20 [email protected]%   THEN: 8 Min AMRAP 16 SA DB Pow Snatch 50/35 8 Knee 2 Elbows   Then: 20 Reps of each for 3 rnds w/rest between Toe Touch Russian Twist Alt V- Up Bicycle V- Up Link to this post!

20 Hang Power Clean 135/95 400 M Run 20 Press 135/95 400 M Run 20 Push Press 135/95 400 M Run 20 Push Jerk 135/95 400 M Run 20 Hang Power Clean 135/95 Link to this post!

30 Burpee 40 Slam Balls 50 Wall Balls 60 SA DB Snatch 40/25 70 Sprawl 80 Sit Ups 90 Lunges 100 Dbl Unders Link to this post!

Tamalpais CrossFit WOD July 13 2018

Thursday, 12 July 2018 by

Week 2 Back Squats 20 [email protected]% THEN: 3 Min AMRAP 250 M Run- Max Rep slam Ball 3 Min AMRAP 250 M Run- Max Rep MB Burpee to WB 3 Min AMRAP 250 M Run- Max Rep KBSDHP 53/35 3 Min AMRAP 250 M Run- Max Rep FR Reverse Lunge to press 40/25 (1=1) score

Tamalpais CrossFit WOD July 12 2018

Wednesday, 11 July 2018 by

5 RNDS 3 Bear Complex 155/105 7 Push Ups 15 Air Squats 500 M Run   RX+ use weight vest Link to this post!

Strict Pull Up Work choose the appropriate: Feet on box Pull Up Strict Pull Up Weighted Strict Pull Up L- Pull Up Single Arm Feet on Box Pull Up   Every Other Min for 20 (10 rnds) 2 Ring Muscle Ups 4  Hang Pow Snatch 135/95 6 Burpee o Bar 8 RKBS 70/44 Link to

2 RNDS- 8 ea leg SL KB  DL alt with 8 SL Squats off box   THEN: 3 RNDS 10 Deadlifts 225/165 20 T2B 30 Box Jumps   Link to this post!

Inverted/HS work: Tripod Headstand HS Then: 2 Rnds 1000 M Run 15  Reps in any order: HSPU/P2P/ Box HSPU/Strict Press GHD Sit Up/AB Matt Sit Ups MB Burpee +MBC Ring Dips/Bar Dips/Box Dips MB V-up/ V-Up/Tuck up Link to this post!

Tamalpais CrossFit WOD July 6 2018

Thursday, 05 July 2018 by

10 Burpee 3 BB Complex 95/65 20 Sprawl 3 BB Complex 95/65 30 Slam Ball 3 BB Complex 95/65 40 Wall Ball 20/14 3 BB Complex 95/65 50 Alligator Abs 3 BB Complex 95/65 60 MT Climber 3 BB Complex 95/65 BB Complex= 1 P. Clean  + 2 reverse lunge (1 right, 1 left) +

Tamalpais CrossFit WOD July 5 2018

Wednesday, 04 July 2018 by

week 1 Back Squats 20 [email protected]%   THEN: 24*-18*-12* DB Renegade Row 45/30 DB P. Snatch DB Floor Press *8 DB Burpee AFTER each Link to this post!

TOP