Tamalpais CrossFit WOD September 8 2026

GRIZZLY (Advanced)
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups
KODIAK (Intermediate)
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups
POLAR (Beginner)
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches

GRIZZLY- 2:00 AMRAP (6 SETS)
16 GHDs or 20 V-Ups
4 Wall Walks
Max Reps Box Jumps 20/24
-Rest 2:00 b/t Sets-

KODIAK 2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps 20/24
-Rest 2:00 b/t Sets-

POLAR- 2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups
-Rest 2:00 b/t Sets-

MOBILITY- 3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Feet (each)

XTRAFIT- 2-3 SETS
:30- 1:00 Plank Hold (elbows)
:30-1:00 Right Side Plank Hold (elbows)
:30-1:00 Left Side Plank Hold (elbows)
-Rest 2:00 b/t Sets-