Tamalpais CrossFit WOD July 20 2017

Wednesday, 19 July 2017 by

Spider Monkey Mobility THEN: EOM for 7 RNDS 1 Hang Snatch @ SLO 2 OHS 1 Snatch THEN: 3-6-8-12-15 OHS 95/65 Plate Sit Ups 35/25 Link to this post!

5 each leg KB Windmill 5 each leg Candle Stick Skin the Cat HS Hold THEN: 10 Press 95/75 7 BF Burpees 400 M Run 10 Push Press 115/85 7 BF Burpees 400 M Run 10 Push Jerk 135/95 7 BF Burpees 400 M Run Link to this post!

2 RNDS 5 Min AMRAP 500 M Run Buy In 10 KBS 53/35 5 Box Jump 3 Min Rest 5 Min AMRAP 500 M Run Buy In 10 T2B or HKR 5 Push Ups 3 Min Rest THEN: Hollow Perfection Link to this post!

1 Set of Max Rep Body Weigh Back Squats THEN: compare to 5/18 10 V- Up 20 Jumping Air Squats 30 Alligator Abs 40 Sit Ups 50 Dbl Unders 40 Mt. Climber 30 Alt. V-Up 20 Burpee 10 Tuck Ups Link to this post!

Tamalpais CrossFit WOD July 14 2017

Thursday, 13 July 2017 by

3RNDS 10 BB OH Step Ups 10 Hip Extension 5-10 Strict Pull Ups Max quality Hollow Hold THEN: Tabata 4 rnds of each- rotate after 4 rdns Cal Row Plate Jumps Airdyne Slam Ball Plate Burpees Lunges Link to this post!

Tamalpais CrossFit WOD July 13 2017

Wednesday, 12 July 2017 by

5 RNDS- with a partner 200 M Sandbag carry- 1 person working at a time. THEN: 9 Min- Even- 7 Box Jumps, 7 Sit Ups Odd- 7 Deadlift 225/185   Link to this post!

Partner Row- 5 RNDS each- :40s on :20s to rotate THEN: Mobility THEN: OHS 3r x 5s THEN: 10 Min AMRAP 7 Burpees 100 M Run Link to this post!

KB Windmill Fun THEN: 7 RNDS at 65-70% your 1 RM C&J 1 Full Clean 1 Hang Clean at Knee 1 High Hang Clean 1 Split Jerk 7 Wall Balls 20/14 7 Push Ups Link to this post!

16 Min AMRAP 3-6-9-12-15-18-21-24-27-30… etc… T2B or HKR Box Jump 24/20 DB BOR 50/35 Jumping Air Squat THEN: Hollow Perfect (you guys are almost perfect, then we will move on) 10-8-6-4 seconds or reps of Hollow Hold Alt V-Up Tuck Up Hollow Hold Link to this post!

Tamalpais CrossFit WOD July 6 2017

Wednesday, 05 July 2017 by

1000 M Row 50 Box Jump 24/20 30 Deadlift 225/195 Link to this post!

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