Tamalpais CrossFit WOD October 1 2026

EVERY 1:00 (8:00)
1-2 Reps of Rope Climb Variation (or 3-5 Strict Chin Ups)
GRIZZLY (Advanced) – Legless Rope Climb (1-2 reps Every 1:00)
KODIAK (Intermediate) – Rope Climb (1-2 reps Every 1:00)
POLAR (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)

GRIZZLY-FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups

KODIAK-80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups

POLAR-100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Prayer Stretch
1:00 Cobra Stretch
1:00 Lacrosse Ball Calves (each)

XTRAFIT-3 SETS
1:00 Double KB Front Rack Hold @ RPE 8
-Rest 1:00 b/t Sets-