Tamalpais CrossFit WOD September 30 2026

GRIZZLY-FOR TIME
3 ROUNDS
21 Thruster 55/75 M45/65
21 KB Swing 35/53 M26/44
-Rest 3:00-
3 ROUNDS
21 KB Swing
21 Lat Burpee Over Bar

KODIAK-3 ROUNDS
21 Thruster 45/65 M35/55
21 KB Swing 26/35
-Rest 3:00-
3 ROUNDS
21 KB Swing
21 Lateral Burpee Over Bar

POLAR-FOR TIME
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB

Post Workout- 3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (2in/4in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 CLOCK
11:00 Barbell Quad Smash (each)
1:00 Banded Shoulder Stretch (each)
1:00 Cobra Stretch

XTRAFIT-10:00 EASY BIKE ERG (or Air Bike)