Tamalpais CrossFit WOD October 29 2026

Post Workout- 3-4 SETS
Strict Press · Hammer Curls · Banded Tricep Extensions

GRIZZLY-EVERY 3:00 (6 SETS)
12/15 Calorie Row
12 Thrusters 65/95 M55/75

KODIAK-EVERY 3:00 (6 SETS)
12/15 Calorie Row
12 Thrusters 55/75 M45/65

POLAR-EVERY 3:00 (6 SETS)
10/12 Calorie Row
10 Dumbbell Thrusters (light)

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Barbell Quad Smash (each)
2:00 Front Rack Fixer

XTRAFIT-TABATA, 8 SETS (4:00 Total)
:20 Bent Over Plate Rows
:10 Rest