Tamalpais CrossFit WOD June 13 2026

GRIZZLY- ON A 20:00 RUNNING CLOCK
800m Run
Then AMRAP in Remaining Time
20 Walking Lunges
10 Dumbbell Push Press 35/50 M25/40
100ft Dumbbell Farmer Carry 35/50 M25/40

KODIAK- 25/40 M20/35

POLAR- ON A 20:00 RUNNING CLOCK
400 M Run
400 M Row
Then AMRAP in Remaining Time
20 Walking Lunges or Box Step Ups
10 Dumbbell Push Press light
100ft Dumbbell Farmer Carry light

FLARE – 3-4 sets
25 Dumbbell Glute Bridges @ RPE 9/10
12 Alt Double DB Front Rack Step Back
Lunges (each side) @ RPE 9/10
20 Lying DB Hamstring Curls @ RPE 8/10
-rest 1:00-1:30 between sets-