Tamalpais CrossFit WOD September 24 2026

ON A 8:00 CLOCK… Low Ring or Low Bar Muscle Transition Work
GRIZZLY (Advanced) – Low Ring Muscle Up Transition + Strict Dip
KODIAK (Intermediate) – Low Ring Muscle Up + Kipping/Jumping Ring Dip
POLAR (Beginner) – Low Ring/Bar Muscle Up Transition + Jumping Dip

GRIZZLY-FOR TIME
Calorie Air Bike*
Womens Cals: 48-32-16-32-48
Mens Clas: 60-40-20-40-60
*Complete 20 Box Step-Overs 20/24 After Every Set.

KODIAK-FOR TIME
Calorie Air Bike*
Womens Cals: 40-28-16-28-40
Mens Clas: 50-35-20-35-50
*Complete 15 Box Step-Overs 20/24 After Every Set.

POLAR-FOR TIME
Calorie Air Bike*
Womens Cals: 24-16-8-16-24
Mens Cals: 30-20-10-20-30
*Complete 10 Box Step-Overs After Every Set.

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 CLOCK
1:00 Pigeon Stretch (each)
2:00 Couch Stretch (each)

XTRAFIT-3-4 SETS
20 Banded Shoulder Press
20 Banded Overhead Tricep Extension
-Rest 1:00 b/t Sets-