Tamalpais CrossFit WOD May 13 2026

Rope Climbs- LEVEL 1
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts
LEVEL 2
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
LEVEL 3
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2×50/35lb
1 Rope Climb

GRIZZLY- 4 Rounds
400m Run
20 Box Jumps 20/24
100ft Bodyweight Walking Lunge

KODIAK-4 Rounds
400m Run
20 Box Jumps 16/20
75ft Bodyweight Walking Lunge

POLAR- 4 Rounds
200m Run
15 Box Step Ups
50ft Bodyweight Walking Lunge

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash

Optional Accessory:
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest