Tamalpais CrossFit WOD July 31 2026

MONTHLY CHALLENGE”- *Repeat of Monthly Challenge — 7/1
GRIZZLY- FOR TIME · 1 Mile Run
-Rest Until 15:00 Mark then Complete-
FOR TIME·50 Bench Press 95/155M75/115
*Start w/ 10 Russian KB Swings; 10 more every break 53/70

KODIAK-1 Mile Run
-Rest Until 15:00 Mark then Complete-
FOR TIME
50 Bench Press 85/115 M65/95
*Start w/ 10 Russian KB Swings (53/35); 10 every break.

POLAR- 800m Run or Row or Bike
-Rest Until 15:00 Mark then Complete-
FOR TIME
50 DB Bench Press (Moderate)*
*Start w/ 5 Russian KB Swings (Mod); 5 every break

MOBILITY- 3-5 minutes of easy cardio
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Pecs (each)

Optional Fitness: 3-4 Sets
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions