Tamalpais CrossFit WOD January 12 2026

STRENGTH- DEADLIFT
Every 2:30 × 4 sets- 5 Deadlifts @ 65%

GRIZZLY- 30 Toes to Bar
30 Back Squats 65/95 M55/75
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats 80/115 M65/95
20 Burpee to Bar or 6in Jump
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats 95/135 M75/105
10 Burpees over Bar

KODIAK– 25 Toes to Bar
30 Back Squats 55/75 M45/65
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats 65/95 M55/75
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats 80/115 M65/95
10 Burpees over Bar

POLAR- 20 Hanging Knee Raises
20 Air Squats
20 Sprawls
-Rest 1:00-
15 Hanging Knee Raises
15 Dumbbell Front Squats (light)
15 Sprawls
-Rest 1:00-
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
10 Sprawls

MOBILITY– 3-5 minutes of easy cardio
1 Minute Lat Foam Roll (each side)
2 Sets
1:00 Leaning Tricep Stretch (each side)