Tamalpais CrossFit Posts Grizzly, Kodiak, Polar WODs With Gymnastics, Recovery Tips

Tamalpais CrossFit rolled out a trio of conditioning tests on Jan 20, 2026, Grizzly, Kodiak, and Polar, that stack short, high-intensity 2:00 AMRAPs with generous recovery windows to prioritize repeatable output and recovery management. Each workout asks athletes to finish the programmed work in as few sets as possible, with Grizzly capped at a maximum of eight sets, creating a simple but punishing metric for pacing and strategy.

Grizzly requires 75 lateral burpees over the bar paired with an 80/100 calorie row in 2:00 AMRAP blocks, with 2:00 rest between sets. Kodiak scales slightly down to 60 lateral burpees over the bar and a 64/80 calorie row, using the same 2:00 on, 2:00 off structure. Polar shifts the movement profile to 50 sprawls and a 40/50 calorie row for the same timing and set goal. The calorie numbers are presented as two options, giving coaches and athletes a clear way to scale intensity without changing movement complexity.

This format rewards athletes who can hold a steady pace across repeated efforts rather than going to failure on a single sprint. Practical takeaways include breaking lateral burpees into manageable clusters, preserving chest-to-bar volume when you are working on gymnastics, and treating the row as a metronome for recovery between burpee or sprawl sets. For athletes chasing consistency, aim to leave the last 15-20 seconds of each 2:00 block with the capacity to move crisply into the row rather than redlining on the burpees and dragging splits later.

Tamalpais CrossFit also included gymnastics progression guidance for chest-to-bar and bar muscle-ups alongside mobility and recovery suggestions. Those resources are directly applicable for athletes who want to use the conditioning sessions as skill days as well as capacity work, run through the progressions before the AMRAPs and use the mobility cues after the session to accelerate recovery. The gym’s posting pattern around Jan 19–21 shows a clear short-term block emphasizing repeatability and mid-winter conditioning.

For coaches, the structure gives an easy programming template: pair short maximal efforts with structured rest, track how many 2:00 sets athletes need to complete the prescribed reps, and use the dual calorie options to scale without swapping movements. For athletes, the message is simple: pace the burpees or sprawls, respect the row, and follow the gymnastics progressions if you want to keep skill work fresh under fatigue. Expect similar short-AMRAP, long-rest templates to crop up in the coming days as Tamalpais progresses its conditioning block.