3 RNDS “L” sit- max hold Max Hollow Hold 7-10 Push Ups or Deficit Push ups THEN: 10 RNDS 100 M Sprint Link to this post!

6 RNDS on a 3 MIN Clock 10 Push Ups 20 RKBS 53/35 30 Jumping Step Ups   Link to this post!

Tamalpais CrossFit WOD August 25 2017

Thursday, 24 August 2017 by

Benchmark Friday “Abbate” 1 Mile Run 21 Clean & Jerks 155/105 800 M Run 21 Clean & Jerks 155/105 1 Mile Run we will have scaling options available to suite your needs.   U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division,

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Tamalpais CrossFit WOD August 24 2017

Wednesday, 23 August 2017 by

15 Min of Sled Fun THEN: 15-12-9-12-15 Box Jumps 24/20 Burpees 3 Muscle Ups/ Bar Muscle Ups or 6 Ring Dips/ Bar Dips/Push Ups Between each THEN: 2 Second Abs Link to this post!

Tamalpais CrossFit WOD August 23 2017

Tuesday, 22 August 2017 by

EMOM for 25 12 Burpees 30 Dbl Unders 12 Wall Balls 20/14 20 Slam Ball Max cal row Score Total Cal Link to this post!

3 RNDS NFT 7 Good Am’s 7 Hanging Straight Leg Raises THEN: 15 Min AMRAP 5 HSPU or P2P 10 Deadlifts 185/135 10 Box Jump Overs 24/20 200 M Run Link to this post!

14-12-10-8-6-4-2 SL KB Deadlift 53/35 DB Push Press 40/30 KBS 53/35 DB Thruster40/30 KBSDHP THEN: 2 second ABs Link to this post!

Tamalpais CrossFit WOD August 18 2017

Thursday, 17 August 2017 by

“L” Pull Ups- Use a partner if needed THEN: 10-20-30-40-50 Double Unders Sit Ups BTWN each rnd do 20 SA OH Walking Lunges 40/25 THEN: 2 Second ABs Link to this post!

Tamalpais CrossFit WOD August 17 2017

Wednesday, 16 August 2017 by

OTM for 16 RNDS 100 M RUn 5 Burpees Link to this post!

Tamalpais CrossFit WOD August 16 2017

Tuesday, 15 August 2017 by

3 RNDS 7 Single Leg KBDL 7 Parallel Ring Rows 7 GHD SIt Ups 3 Windmills THEN: 3 rdns of 5 min AMRAPS with 2 min rest betwewn 1st RND- 7 Thrusters 95/65, 7 Pull Ups 2nd RND- 7 Slam Ball 30/25, 7 Goblet Squats 30/25 3rd RND- 7 Push Ups, 7 Weighted Sit Ups

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