Tamalpais CrossFit WOD May 28 2026

Rope Climbs-
LEVEL 1- 8min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Body weight Hip Thrusts

LEVEL 2- 2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets

LEVEL 3- 8min AMRAP:
1,2,3…and so on Rope Climb
5-10-15…Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs

GRIZZLY- Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar

KODIAK-Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar

POLAR- Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations

Optional Accessory: 3 sets
10 Goblet Heel Elevated Squats@ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets