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WOD

It is not advisable to “Cherry Pick” WODs based on movements that you like. CrossFit will not work for you if you do not challenge your physical strength and capabilities in a safe environment. BackCountry CrossFit encourages participation despite movement limitations as modifications are always allowed for injury or athlete ability.

Saturday WODs are always Coaches Choice.

Out Of Town? Need A Travel WOD?

Read Travel WODs

4
Dec

Wednesday, December 5, 2018

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

Score is Slowest Round

3
Dec

Tuesday, December 4, 2018

Push Jerk

Build to Heavy 5-4-3-2-1

“Down Time”

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

2
Dec

Monday, December 3, 2018

“Jump Start”

For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

27
Nov

Wednesday, November 28, 2018

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

25
Nov

Monday, November 26 2018

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

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