Tamalpais CrossFit WOD August 7 2026

GRIZZLY- 3 RNDS FOR TIME:
30 Wall Balls 14/20
16/20 Calorie Row
8 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
15 Wall Balls 14/20
12/15 Calorie Row
4 Wall Walks

KODIAK-3 ROUNDS FOR TIME:
25 Wall Balls 14/20
12/15 Calorie Row
5 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls
10/12 Calorie Row
3 Wall Walks

POLAR- 3 ROUNDS FOR TIME:
20 Wall Balls (light)
10/12 Calorie Row
5 Inchworms
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls (light)
8/12 Calorie Row
3 Inchworms

MOBILITY 3-5 min of easy cardio ON A 6:00 CLOCK
2:00 Couch Stretch ea
1:00 Lacrosse Ball Shoulders (each)

XTRAFIT FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.