Tamalpais CrossFit WOD January 17 2026

GRIZZLY– 4 Rounds
400m Run or 20/25 Calorie Air Bike
12 Strict Pull Ups
12 Bench Press 85/135 M75/115

KODIAK-4 Rounds
400m Run or 20/25 Calorie Air Bike
12 Kipping Pull Ups
12 Bench Press 75/115 M65/95

POLAR- 4 Rounds
200m Run or 10/15 Calorie Air Bike
12 Ring Rows or Bent Over Rows
12 DB Floor Press

FLARE– 3 SETS
3 SETS
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-

MOBILITY – 3-5 minutes of easy cardio
1-3 minutes of Back Foam Roll
2 Sets
1:00 Seal Stretch
*:30 rest between each set.