Tamalpais CrossFit WOD May 11 2018

Thursday, 10 May 2018 by

Partner WOD- 2 people working at a time- complete in any order: 2000 M Row 200 KBS 200 Sit Ups 200 Dbl Unders 10- 200 M Runs   THEN: Midline Work 3 RNDS: :20s hollow hold 10 alt v up :20s hollow hold 1 min rest   Link to this post!

Tamalpais CrossFit WOD May 10 2018

Wednesday, 09 May 2018 by

3 Sets NFT: 14 Barbell Front Rack Step-Ups (add weight if appropriate) Max Strict Pull-Ups Max Dumbbell Pushups   THEN: 400 M Run 21 Front Squat  135/95 400 M Run 15 Front Squat  135/95 400 M Run 9 Front Squat  135/95 Link to this post!

Muscle Up Progression #3 THEN: OTM for 12 1 Hang Snatch from SLO 1 Snatch 1 OHS 12 DBL Unders or 12 Plate Jumps aim for 65% 1 rm snatch   Link to this post!

warm up with 3 rnds NFT: :40s AD :40s Battle Rope :40s  Keg Toss THEN: Baseline 500 M Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups   THEN: Midline Work 3 RNDS :15s L-sit :30s Face up GHD Hold 20 BB side bends rest as needed Link to this post!

week 2- Strict Press 6 r x 4 sets aim for 63-65% 1 rm once you are done with your 4 sets, take the barbell to the floor and do max rep floor press for one set. aim for same reps you got last week (or more) but with the increased weight   THEN: 18

Tamalpais CrossFit WOD May 4 2018

Thursday, 03 May 2018 by

From CrossFit Linchpin 400m run 15 Clean & Jerks 135/95 3 Rope Climbs, 15 ft 400m run 12 Clean & Jerks 2 Rope Climbs 400m run 9 Clean & Jerks 1 Rope Climb Link to this post!

Tamalpais CrossFit WOD May 3 2018

Wednesday, 02 May 2018 by

Muscle Up Progression #3 THEN: 800 M Run 800 M Row 2 Min Rest 400 M Run 400 M Row 2 Min Rest 200 M Run 2oo M Row score total time   THEN: Midline Work 3 RNDS :20s hollow hold 10 alt v up :20s hollow hold 1 min rest Link to this post!

Strict Press 6 r x 4 sets aim for 60% 1 rm   once you are done with your 4 sets, take the barbell to the floor and do max rep floor press for one set. This will be your new rep goal for the weeks to follow- you will aim to meet this goal

Tamalpais CrossFit WOD May 1 2018

Monday, 30 April 2018 by

Happy May! 3 Sets NFT: 14 Barbell OH  Step-Ups Max Strict Pull-Ups 14 DB Bent Over Reverse Flies THEN: 100 Reps of Push Ups Sit Ups Air Squats compare to 4/18 Link to this post!

Cross Fit Total- find your 1 rm for the day of: Back Squat Press DL   3 mo or less, 5 r x 3 set lifting session THEN: 250M row 1 min rest x 3 Link to this post!

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