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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

21
Feb

Friday, February 22, 2019

Join us for Friday Night Lights!

Three BCCF guys go head to head in 19.1! John Wood, Dalton Spanbauer, and David Ruckman will compete against each other at 6:30pm, after the final class WOD. Come cheer them on!

Revenge of the Pork food truck will be serving delicious BBQ fare from 5-8pm. We’ll have brews to wash it down or BYO.

Conditioning – 19.1

20
Feb

Thursday, February 21, 2018

CrossFit Open announcement Thursday night! Have you signed up?? It’s not too late!

Strength

Front Squat
9-9-9-9
(4×9)

Conditioning

For Time with a Partner
80 Toes to Bar
130 Thrusters, 95/65lbs
80 Toes to Bar
*Partition the work however you see fit*

18
Feb

Tuesday, February 19, 2019

Strength

Deadlift
6-6-6-6-6
(5×6)

Conditioning

For Time
40 Wall Balls 20/14lbs
21 Deadlifts 225/155lbs
30 Wall Balls
15 Deadlifts
20 Wall Balls
9 Deadlifts

17
Feb

Monday, February 18, 2019

Conditioning

4 Rounds
Row 250/200m, Rest 2:00
12/8 Calorie Bike, Rest 2:00
Shuttle Run, Rest 2:00

Extra

Accumulate 3:00 in a Handstand Hold. Scale for advanced athletes to HSPU, Strict HSPU, or HS Walk practice.

14
Feb

Friday, February 15, 2019

Join us Friday Night for BCCF Brew Tour! We’ll be at Blue Spruce from 5-10pm!

Strength

Squat Snatch
Touch-and-Go
2-2-2-2-2
(5×2)

Conditioning

For Time:
12-9-6
Overhead Squat 135/95
Ring Dips

13
Feb

Thursday, February 14, 2019

Happy Valentine’s Day!

Conditioning, Partner WOD

AMRAP 30, Alternating Movements with Partner
500m Row
5 Sandbag Cleans 50-150lbs
12 Handstand Push Ups

10
Feb

Monday, February 11, 2019

Strength

Bench Press
Find a 3RM

Conditioning

For Time
21-15-9
Power Cleans 115/75lbs
7-5-3
Muscle Ups*

*Muscle Up modifications discussed at White Board.

7
Feb

Friday, February 8, 2019

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE WOD @ 10 AM, ThunderRidge High School Track!!!

Saturday WOD, Choose from:
  • Beer Mile (BYOB) – Drink a beer, followed by 400m Run, 4 Rounds

  • Partner WOD, 3 Rounds (Split Reps):
    800m Run
    50 Ground to Overhead 45/25
    100 Jumping Jacks
    400m Back Pedal, together
  • Strength

    Sumo Deadlift High Pull
    20-20-20
    (3×20)

    Conditioning

    AMRAP 12 Minutes
    12 Box Jumps 24/20
    12 Overhead Squats 95/65
    12 Box Jumps 24/20
    12 Sumo Deadlift High Pulls 95/65

    6
    Feb

    Thursday, February 7, 2019

    *BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come.

    Conditioning

    20 Rounds, with a Partner
    4 Thrusters 135/95
    40 Double Unders
    *Alternate full rounds with partner

    5
    Feb

    Wednesday, February 6, 2019

    *BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come.

    Strength

    Back Squat
    8-8-8-8-8
    (5×8)

    Conditioning

    AMRAP 6 Minutes
    75/60 Calorie Row
    Max Reps Toes to Bar in Remaining Time

    4
    Feb

    Tuesday, February 5, 2019

    *BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come.

    Conditioning

    AMRAP 20 Minutes
    6 Chest To Bar Pull Ups
    9 Push Ups
    12 Kettlebell Swings 53/35

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