Tamalpais CrossFit WOD July 18 2026

TEAMS OF 2- FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings 53/70
150 Push Ups
150 Kettlebell Goblet Lunges 53/70
2000m Row (switch every 200m)
Swings, Push Ups, Lunges complete in order. Break up as needed between partners.

KODIAK- TEAMS OF 2- FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings 35/53
100 Push Ups
150 Kettlebell Goblet Lunges 35/53
2000m Row (switch every 200m)

POLAR- TEAMS OF 2- FOR TIME
1200m Run (switch every 200m)
100 Russian Kettlebell Swings (light)
100 Plate Floor Press (light) or 100 Incline Push Ups
100 Walking Lunge Steps
1200m Row (switch every 200m)

FLARE – 4 sets @ RPE 9/10
12 Seated Dumbbell Calf Raise
30 Alternating Single Leg V-Ups
100ft Single Arm Suitcase Carry (each side)
-rest 1:30-2:00 b/t sets-