Tamalpais CrossFit WOD December 27 2025

HOLIDAY SCHEDULE–
Wednesday Dec 31st- New Years Eve- Classes at 7:00, 8:00 & 9:30am
Thursday Jan 1st- New Years Day- Closed
Friday Jan 2nd- Classes at 7:00, 8:00 & 9:30am

Level 1: Determine the thinnest band possible that you can perform a strict pull-up
Level 2: Determine your max, unbroken set of strict pull-ups or chin-ups
Level 3: Determine your max weighted strict pull-up weigh

GRIZZLY– with a Partner- (10 sets) Both Partners working at the same time until each have completed 10 Rnds
12/15 Calorie Row
15 Wall Balls 14/20

KODIAK
10/12 Calorie Row
15 Wall Balls 10/12

POLAR- 8/10 Calorie Row
10 Wall Ball Thrusters (light)

FLARE– 4 SETS
8 Weighted Hip Thrusts @ RPE 7-7.5/10
-rest 30 seconds-
12 GHD Hip Extension (or 25 Supermans) (or to RPE 8-8.5/10)
-rest 30 seconds-
15 Russian Kettlebell Swings @ RPE 7-7.5/10