Tamalpais CrossFit WOD October 10 2026

EVERY 1:00 (5 SETS)
Pull-Up Skill Development…
GRIZZLY – 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar
KODIAK – 4 Toes to Bar + 3 Kipping Pull Ups + 2 Kipping Chest to Bar
POLAR – 4 Hanging Knee Raises + 3 Kipping Knee Raises + 2 Jumping Pull Ups
*Adjust reps as needed to complete each complex unbroken.

GRIZZLY-TEAMS OF 2
4 SETS (Each/1:1)
20/16 Calorie Bike or Row
20 Chest to Bar/Toes to Bar
20/16 Calorie Bike or Row
(Score is Total Time)
* Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.

KODIAK-TEAMS OF 2
4 SETS (Each/1:1)
12/16 Calorie Bike or Row
16 Chest to Bar/Toes to Bar
12/16 Calorie Bike or Row

POLAR-TEAMS OF 2
4 SETS (Each/1:1)
10/12 Calorie Bike or Row
12 Jumping Pull Ups/Hanging Knee Raise
10/12 Calorie Bike or Row

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Couch Stretch (each)
1:00 Standing Chest Stretch (each)Ball Feet (each)

XTRAFIT-3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-