Tamalpais CrossFit WOD September 29 2026

GRIZZLY/KODIAK- SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row*
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each)- If able, use same partner as before :)

POLAR- SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
3000m Row*

POST ROW- 5:00 AMRAP*
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull**
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…

**Gym. Pull Options…
GRIZZLY – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
KODIAK – Chest to Bar, Strict Pull-Up, or Pull-Up
POLAR – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch

XTRAFIT-3 SETS
10 Evil Wheel
15 V-Ups
-Rest 1:00 b/t Sets-