Tamalpais CrossFit WOD February 16 2018

Thursday, 15 February 2018 by

Bench Mark Friday “Barbara” 5 rounds 20 Pull Ups 30 Push Ups 40 Sit-Ups 50 Air Squats 3:00 min Rest or Barbie 5 rounds 10 Pull Ups 20 Push Ups 30 Sit-Ups 40 Air Squats 3:00 min Rest or Barb 3 rounds 10 Pull Ups 20 Push Ups 30 Sit-Ups 40 Air Squats 3:00 min

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Tamalpais CrossFit WOD February 15 2018

Wednesday, 14 February 2018 by

4 rounds 2- 15’ rope climbs 200 meter run 10 Burpee rest as needed ________________ 5 rounds 200 meter Row 2 min rest Link to this post!

Tamalpais CrossFit WOD February 14 2018

Tuesday, 13 February 2018 by

5 rounds Sled push down & back 7 BW Bench Press 9 TTB 15 KBSDHP 53/35 ___________________ Tabata Hollow Rock Plank Alternate between movements for an 8:00 Tabata   Link to this post!

Midline Stability-2  RNDS 10 V-Ups +10 Alt V- Ups 10 Bird Dog 15 Glute Bridges 20s Supine Hold on GHD 30s Superman rest 2 min THEN: 7 MIN AMRAP 7 Deadlift 225/185 7 Box Jump 24/20 7 MIN AMRAP 7 Burpee O Bar 14 Jumping Step Up 21 Russian Twist seated on box Link to

CFO 17.5 10 Rounds 9 Thrusters 95/65 35 Double under _________________ 1 Mile run NFT Link to this post!

Tamalpais CrossFit WOD February 9 2018

Thursday, 08 February 2018 by

3 RNDS of Midline Stability 10 V-Ups +10 Alt V- Ups 20 Glute Bridges 30s Supine (hip ext) Hold on GHD 30s Superman rest 2 min THEN: 3-6-8-12-15-18 OHS 115/80 Box Jumps Link to this post!

Tamalpais CrossFit WOD February 8 2018

Wednesday, 07 February 2018 by

Complete in any order 1000 run 75 Slam Ball 5 min Airdyne 50 Burpee 1000 Row Link to this post!

Tamalpais CrossFit WOD February 7 2018

Tuesday, 06 February 2018 by

Front Squat 3-3-3-3-3 THEN: 9 min AMRAP 1 Push Up 2 Pull up 3 Air Squats *increase repetitions by one on each movement after every round round 2 is 2-3-4 round 3 is 3-4-5……. Link to this post!

Tamalpais CrossFit WOD February 6 2018

Monday, 05 February 2018 by

Muscle Up Progression Work THEN: CF Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-balls 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Link to this post!

Tamalpais CrossFit WOD February 5 2018

Sunday, 04 February 2018 by

400 m run 20 HSPU ______________ 3 RNDS 10 KBS 53/35 10 DL+BOR+HPC+FR Reverse Lunge 95/65 10 KB Push Press (5 R, 5L) ______________ 20 HSPU 400 m run Link to this post!

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