Tamalpais CrossFit WOD January 10 2026

GRIZZLY– 6 Rounds
16/20 Calorie Air Bike
15 GHDs or V-Ups
200m Run

KODIAK-6 Rounds
12/26 Calorie Air Bike
12 GHDs or V-Ups
200m Run

POLAR– 4 Rounds
16/20 Calorie Row
15 Sit Ups
100m Run

FLARE- 3 SETS
8 Weighted Hip Thrusts @ RPE 8-8.5/10
-rest 30 seconds-
10 Alternating Double DB Step Back
Lunges (Front Rack) @ RPE 8-8.5/10
-rest 30 seconds-
12 GHD Hip Extension (or 30 Supermans)
-rest 1 minute between sets-