3 RNDS NFT 7 Good Am’s 7 Hanging Straight Leg Raises THEN: 15 Min AMRAP 5 HSPU or P2P 10 Deadlifts 185/135 10 Box Jump Overs 24/20 200 M Run Link to this post!

14-12-10-8-6-4-2 SL KB Deadlift 53/35 DB Push Press 40/30 KBS 53/35 DB Thruster40/30 KBSDHP THEN: 2 second ABs Link to this post!

Tamalpais CrossFit WOD August 18 2017

Thursday, 17 August 2017 by

“L” Pull Ups- Use a partner if needed THEN: 10-20-30-40-50 Double Unders Sit Ups BTWN each rnd do 20 SA OH Walking Lunges 40/25 THEN: 2 Second ABs Link to this post!

Tamalpais CrossFit WOD August 17 2017

Wednesday, 16 August 2017 by

OTM for 16 RNDS 100 M RUn 5 Burpees Link to this post!

Tamalpais CrossFit WOD August 16 2017

Tuesday, 15 August 2017 by

3 RNDS 7 Single Leg KBDL 7 Parallel Ring Rows 7 GHD SIt Ups 3 Windmills THEN: 3 rdns of 5 min AMRAPS with 2 min rest betwewn 1st RND- 7 Thrusters 95/65, 7 Pull Ups 2nd RND- 7 Slam Ball 30/25, 7 Goblet Squats 30/25 3rd RND- 7 Push Ups, 7 Weighted Sit Ups

15 Wall Balls 20/14 15 Box Jumps 24/20 500 M Run 15 Wall Balls 20/14 15 Box Jumps 24/20 400 M Run 15 Wall Balls 20/14 15 Box Jumps 24/20 300 M Run 15 Wall Balls 20/14 15 Box Jumps 24/20 200 M Run 15 Wall Balls 20/14 15 Box Jumps 24/20 100 M Run

3 RNDS 7 Strict Pull Ups 12 Hip Ext. or 4 Weighted Strict Pull Ups 12 Weighted Hip Ext. THEN: OHS 3-3-3-3-3 THEN: 21-15-9 Pull Ups KBS 53/35 Link to this post!

Tamalpais CrossFit WOD August 11 2017

Thursday, 10 August 2017 by

Diane 21-15-9 Deadlift 225/155 HSPU THEN: 5 Rope Climbs 20 Thrusters 95/65 Link to this post!

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Tamalpais CrossFit WOD August 10 2017

Wednesday, 09 August 2017 by

“Im Sorry” 30 Min AMRAP 100 DBL Unders 90 Walking Lunges 80 Sit Ups 70 Sprawl 60 SA DB Snatch 50 Wall Ball 20/14 40 Slam Ball 30 Burpee Link to this post!

Tamalpais CrossFit WOD August 9 2017

Tuesday, 08 August 2017 by

9 RNDS on a 2 Min Clock 6 C2B Pull Ups 12 BOR 115/75 THEN: 2 Second ABs 3 RNDS 20- 2 Sec Pause Bicycle 20 Sec Hollow Hold 1 Min Rest Link to this post!

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