Hot and Spicy Warm Up, followed by: 1 RM Back Squat Link to this post!

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1 RM Back Squat or strength building Back Squat 5×5 THEN: 12 Min AMRAP 20 Wall Balls 20/14 20 KBSDHP 53/35 Link to this post!

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Back Squat [email protected]% [email protected]% [email protected]% [email protected]% THEN: 3 RNDS 15 Push Ups 5 Deadlift 225/185 50 DBl Unders   Link to this post!

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Tamalpais CrossFit WOD July 3 2014

Wednesday, 02 July 2014 by

Back Squat 3-3-3-3-3-3-3 then: 15-12-9 Strict HSPU SA KB OH WL 53/35 T2B 500 M Run Between each rnd Link to this post!

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Tamalpais CrossFit WOD April 24 2014

Wednesday, 23 April 2014 by

Back Squat 5-5-5-5-5 then: 4 RNDS 500 M Row rest 3 min btween rnds Link to this post!

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February 2013 CrossFit WODs

Monday, 11 February 2013 by

 February 28 – 5 RNDS 7 Push Jerks 155/105 7 Chest To Bar Pull Ups 7 Burpees February 27 – 1 Rep Max DL – THEN – 9 Min AMRAP 3 Thrusters 135/95 6 Toes 2 Bar 9 KBSDHP 70/44   February 26 – 5 RNDS 400 M Run 9 Ring Dips 12 Box Jumps

November 2012 CrossFit WODs

Friday, 30 November 2012 by

November 30 – 1 Rep Max Split Jerk – THEN 7 Min AMRAP 21 KBSDHP 53/35 12 Thrusters 75/55 November 29 – 21-15-9 Deadlifts 225/165 Box Jumps 30/24 November 28 – For Time 500 M Run 30 Press 95/65 500 M Run 30 Push Press 500 M Run 30 Push Jerk   November 27 –

March 2012 CrossFit WODs

Wednesday, 28 March 2012 by

  March 31 – 20 Min AMRAP – 40 Seconds On, 20 Seconds Off Row for Calories KBSDHP 53/35 Box Jump 24/20 Toes 2 Bar March  30 – 5 RNDS – 3 Min On, 1 Min Off 5 Full Squat Cleans 145/105 10 Pull Ups 10 Push Ups March  29 – For Time 1200 M

January 2012 CrossFit WODs

Thursday, 09 February 2012 by

January 31 – 5 RNDS 21 Back Squats 135/95 12 K2E 400 M Run January 30 – 7 RNDS 7 Front Squats 165/115 7 CTB Pull Ups January 28 – 24 Min AMRAP 250 M Row 7 Thrusters 135/95 14 T2B 200 M Run 7 Burpees 14 Box Jumps 24/20 January 27 – For Time

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