GRIZZLY- 3 Rounds
50 Wall Balls 14/20
25 Toes to Bar

KODIAK-3 Rounds
40 Wall Balls 14/20
20 Toes to Bar

POLAR- 3 Rounds
30 Wall Balls (light)
15 Hanging Knee Raises

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist

Optional Accessory: 3-4 sets
8 Double Dumbbell Z-Press @ RPE 8/10
10 Banded Push Ups (or go to RPE 8/10 –
leaving 2 reps in the tank each set)
-rest 1:00-2:00 between sets-

The post Tamalpais CrossFit WOD June 12 2026 appeared first on Tamalpais Crossfit.

KODIAK-400m Run
25 Bench Press 65/95 M55/85
4 Wall Walks
400m Run
20 Bench Press 65/95 M55/85
4 Wall Walks
400m Run
15 Bench Press 65/95 M55/85
4 Wall Walks
400m Run
10 Bench Press 65/95 M55/85
4 Wall Walks

POLAR- 200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
15 Dumbbell Bench Press (light)
3 Inchworms
200m Run
10 Dumbbell Bench Press (light)
3 Inchworms

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations

Optional 3-4 sets
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 1:00-1:30 between sets-

The post Tamalpais CrossFit WOD June 11 2026 appeared first on Tamalpais Crossfit.

GRIZZLY- 10 rounds
12 GHDs or V-Ups
1 Rope Climb or 3 Strict Pull Ups

KODIAK-10 rounds
10 GHDs or V-Ups
1 Rope Climb or 3 Strict Pull Ups

POLAR- 10 rounds
12 Sit Ups
5 Ring Rows

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch

Optional Accessory: 3-4 sets
10 Ring Row w/ Feet Elevated (or go to RPE 8/10 – leaving
2 reps in the tank each set)
10 Alternating Dumbbell Hammer Curls @ RPE 8/10
-rest 1:30-2:00 between sets-

The post Tamalpais CrossFit WOD June 10 2026 appeared first on Tamalpais Crossfit.

GRIZZLY- 16:00 AMRAP
13/16 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 125/185 M90/140

KODIAK-16:00 AMRAP
11/14 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks 105/155 M80/115

POLAR- 16:00 AMRAP
8/10 Calorie Row
6 Sprawls
4 Dumbbell Clean and Jerks (light)

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch

Optional Accessory: 3-4 sets
10 Ring Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)
10 Dumbbell Rollovers @ RPE 8/10
-rest 1:30-2:00 between sets-

The post Tamalpais CrossFit WOD June 9 2026 appeared first on Tamalpais Crossfit.

GRIZZLY-21-15-9
Calorie Air Bike or Row
Goblet Squats 35/50 M25/40
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats 35/50 M25/40

KODIAK-16-12-9
Calorie Air Bike or ROw
Goblet Squats 25/35 M20/30
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats 25/35 M20/30

POLAR- 12-10-8
Calorie Air Bike or Row
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch

Optional Accessory: 3-4 sets
10 DBL DB Farmer’s Hold Lunges (each
side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-

The post Tamalpais CrossFit WOD June 8 2026 appeared first on Tamalpais Crossfit.

KODIAK- Partner 1: 400m Run
Partner 2: AMRAP
7/8 Calorie Air Bike
8 Burpee Box Get Overs 24/30
Partner 3: Rest

POLAR- Partner 1: 200m Run
Partner 2: AMRAP
4/6 Calorie Air Bike
5 Sprawl + Box Step Up
Partner 3: Rest

FLARE – 4 sets
8 Dumbbell Deadlift @ RPE 9/10
15 Dumbbell Glute Bridges @ RPE 8.5/10
8 Alt DBL DB Front Rack Step Back
Lunges (each side) @ RPE 8.5/10
-rest 2:00-3:00 between sets-

The post Tamalpais CrossFit WOD June 6 2026 appeared first on Tamalpais Crossfit.

KODIAK-6 Rounds
3 Strict Pull Ups
25ft Handstand Walk or 2 Wall Walks
4 Front Squats 105/155 M80/115
25ft Handstand Walk or 2 Wall Walks

POLAR- 6 Rounds
6 Banded Strict Pull Ups or Ring Rows
25ft Bear Crawl
8 Dumbbell Front Squats (moderate)
25ft Bear Crawl

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization

Optional Accessory: 3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10

The post Tamalpais CrossFit WOD June 5 2026 appeared first on Tamalpais Crossfit.

KODIAK-3-3-3-4:00 AMRAP
12/15 Calorie Row or Ski
15 GHDs or V-Up
Max Toes to Bar (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

POLAR- 3-3-3-4:00 AMRAP
10/12 Calorie Row
15 Sit Ups
Max Hanging Knee Raises (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch

Optional Accessory3 sets
10 (each leg) Double Dumbbell Front Foot
Elevated Split Squats (4″ elevation) @ RPE 6/10
20 Farmers Hold Standing Calf Raises @ RPE 6/10

The post Tamalpais CrossFit WOD June 4 2026 appeared first on Tamalpais Crossfit.

KODIAK-Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
-Rest Until 20:00-
“RANDY”
For Time:
75 Power Snatch 45/65 M35/55

POLAR- Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)
-Rest Until 20:00-
For Time:
50 Dumbbell Snatch (light)

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations

Optional Accessory: Tabata 8 sets (4:00)
20 sec Hip Extensions (or Superpersons)
10-second res

The post Tamalpais CrossFit WOD June 3 2026 appeared first on Tamalpais Crossfit.

KODIAK-30 Back Squats 80/115 M65/95
30 Chest to Bar
30 Back Squats 80/115 M65/95
10 Bar Muscle Ups Or 20 Chest to Bar
30 Back Squats 80/115 M65/95

POLAR- 30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch

Optional Accessory: 2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-

The post Tamalpais CrossFit WOD June 2 2026 appeared first on Tamalpais Crossfit.