3 RNDS 6 BB Windmills 6 BB SA Strict Press THEN: 12 Min AMRAP 7 Box Jumps 24/20 200 M Run Link to this post!

Tamalpais CrossFit WOD November 17 2017

Thursday, 16 November 2017 by

Benchmark Friday “Fran” 21-15-9 Thrusters 95/65 Pull Ups THEN: when everyone is finished, we do a recovery 800 or Mile run for fun. Link to this post!

Tamalpais CrossFit WOD November 16 2017

Wednesday, 15 November 2017 by

3 RNDS :20 s L Sit :30s Plank :40s 2 KB Pause Squat THEN: With a Partner- 3 RNDS 1 Min Row 1 Min Box Jump 24/20 score cal +reps – 1 Min Transition With a Partner- 3 RNDS 1 Min Bear Crawl 1 Min Slam Ball score cones +reps THEN: Rock It Abs  

Tamalpais CrossFit WOD November 15 2017

Tuesday, 14 November 2017 by

2 RNDS 50 Air Squats 40 Sit Ups 30 Push Ups 20 Bicycle + Tuck Up 10 Inverted Burpees Link to this post!

3 RNDS NFT 2 BB Turkish Get Ups 10 BB OH Step Up 10 BSS THEN:6 Min AMRAP 20 Burpees 10 HPC 135/95 10 S2OH 135/95 10 Box Jumps 24/20 4 Min AMRAP 10 Burpees 10 Front Squats 135/95 10 S2OH 10 Box Jumps 24/20   Link to this post!

1 Mile Run 30 Wall Balls 20/14 30 DB RDL 40/30 30 SA DB OH Lunges 40/30 800 M Run 20 Wall Balls 20/14 20 DB RDL 40/30 20 SA DB OH Lunges 40/30 400 M Run 10 Wall Balls 20/14 10 DB RDL 40/30 10 SA DB OH Lunges 40/30   Link to this

Tamalpais CrossFit WOD November 10 2017

Thursday, 09 November 2017 by

We have a full class schedule today… Thank you Vets!! “Omar” 10 Thrusters 95/65 15 Bar-facing burpees 20 Thrusters 95/65 25 Bar-facing burpees 30 Thrusters 95/65 35 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died

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Tamalpais CrossFit WOD November 9 2017

Wednesday, 08 November 2017 by

Bar Dip Ring Dip Muscle Up Work THEN: 2 Min at each station for 3 RNDS Row Airdyne Jump Rope KBSDHP 2 Min Rest btwn Link to this post!

Tamalpais CrossFit WOD November 8 2017

Tuesday, 07 November 2017 by

1 RND until you can no longer :10s Front Rack Hold 135/95 :10s Pause Squat 135/95 THEN: On a 5 Min Clock 400 M Row- In the remaining time do 4 Deadlifts 225/185 8 Burpee 8 Box Jumps 24/20 On a 5 Min Clock 400 M Run- In the remaining time do 4 Deadlifts 225/185

Tamalpais CrossFit WOD November 7 2017

Monday, 06 November 2017 by

3 Rnds :20s L- Hold/Hang :30s Plank Hold :40s 2 KB Pause Squat THEN: 3 Rnds 10 Renegade Rows 40/25 20 DB Reverse Lunges 40/25 30 DB Push Press 40/25 THEHN: Rock It Abs Link to this post!

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