Tamalpais CrossFit WOD October 21 2026

ON A 8:00 CLOCK…Rope Climb Practice
GRIZZLY (Advanced) – Rope Climb Practice (Jump + Foot Lock+ Descent)
KODIAK (Intermediate) – Rope Climb Practice (Jump + Foot Lock)
POLAR (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand
*If not able to use climbing Ropes, turn this session into an EMOM 8:00
MIN 1 – :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 – :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

GRIZZLY-5 SETS
3:00 Max Calorie Bike
2:00 Max Step Ups 20”
1:00 Max Rope Climbs

KODIAK-5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs (or Strict Pull Ups)

POLAR-5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Zombie Rope Climbs (or Ring Rows)

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 CLOCK
2:00 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Hands (each)

XTRAFIT-3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8