Tamalpais CrossFit WOD December 12 2016
tamcross2016-12-11T18:42:19-08:00Spend 15 Min on 5 sets of 3 Deadlift Block Pulls at 70-80% THEN: 400 M Run 30 Burpees 400 M Run THEN: Front Rack [...]
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Tamalpais CrossFit WOD December 9 2016
tamcross2016-12-08T18:01:45-08:00Pull Up or Ring Muscle Up Technique THEN: 15 Min AMRAP 21 Dbl Unders 15 KBS 53/35 12 Jumping BB Back Squat 100 M Run [...]
Tamalpais CrossFit WOD December 8 2016
tamcross2016-12-07T17:59:32-08:003-6-9-12-15-18 Push Press 75/55 Sit Ups Bent Over Row V- up OHS THEN: BSS- 5 reps each leg for 3 sets- increase load from previous [...]
Tamalpais CrossFit WOD December 7 2016
tamcross2016-12-06T17:54:23-08:00Spend 15 Min to accomplish: 3r x 5s- 1" deficit Deadlifts at 65-70% THEN: 21-15-9 T2B Burpee
Tamalpais CrossFit WOD December 6 2016
tamcross2016-12-05T17:52:44-08:00The TCF 7's THEN: 3 RNDS 10 burpee box jump 24/20 20 Box Jumps 30 Jumping Step Ups
Tamalpais CrossFit WOD December 5 2016
tamcross2016-12-04T17:52:34-08:00The Chief 5 RNDS 3 Min AMRAP 3 P. Cleans 135/95 6 Push Ups 9 Air Squats rest 1 Min
Tamalpais CrossFit WOD December 2 2016
tamcross2016-12-01T20:52:36-08:00EOM for 5 3 Deadlift Block Pulls at 75% THEN: 1 Mile Run THEN: Abtastic + The Abolution- its time to take it up a [...]
Tamalpais CrossFit WOD December 1 2016
tamcross2016-11-30T20:44:21-08:00Happy December!! 30 s on 30 s rest stay at each station for 4 RNDS Row Box Jump 24/20 Airdyne MB Clean 20/14 HSPU or [...]
Tamalpais CrossFit WOD November 30 2016
tamcross2016-11-29T20:00:44-08:0030 Pull ups 30 KBS 800 M Run 30 KBS 30 Pull Ups THEN: FR Step Ups 5 ea Leg x 3 Sets at 95/65
Tamalpais CrossFit WOD November 29 2016
tamcross2016-11-28T19:52:16-08:00EOM for 5 RNDS 3 Deadlifts @65% w/ 1" deficit THEN: 7 RNDS 7 Burpee 100 m Run THEN: Abtastic!