Call Us: (833) TRY-BCCF

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

18
Apr

Friday, April 19, 2019

Carboy Winery Tonight!

Strength

Push Press 4 x 6

Conditioning

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

17
Apr

Thursday, April 18, 2019

Join us Friday evening at Carboy for our “Brew Tour”… they serve beer too!

Conditioning

Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans 

16
Apr

Wednesday, April 17, 2019

Strength

Tempo Bench Press 6x 5 (:05 down, :01 pause)

Conditioning

AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Hand Release Push Ups
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

11
Apr

Friday, April 12, 2019

Please join us this Saturday, April 13 at BCCF from 3:00-6:00pm to celebrate the life and legacy of our loving friend, Becky Conzelman. Information can be found on Becky’s FaceBook Page.

Conditioning

30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

10
Apr

Thursday, April 11, 2019

Conditioning

For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

8
Apr

Tuesday, April 9, 2019

Many people have asked how they can contribute to the Celebration of Life for Becky Conzelman, this Saturday at BCCF from 3-6pm. We have a sign up sheet at the front desk for wine, water, & cups. We are expecting several hundred guests so we need a lot of donations. Whatever is leftover we will contribute to other BCCF functions. Thank you in advance for coming together for our BCCF family.

Strength

Strict HSPU – 10 x 30% of max established on 4/2/19

Conditioning

“On the 5:00” x 5 Rounds:
9 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

7
Apr

Monday, April 8 2019

TACOS & TEQUILA REGISTRATION OPENS AT 6PM! LINK ON EVENT PAGE

Strength

Back Squat, 6 Sets at Percentage

Conditioning

5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

4
Apr

Friday, April 5, 2019

Strength

Deadlifts
6 x 3-5 on the 2:00
Set 7, 10 reps

Conditioning

3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.

3
Apr

Thursday, April 4, 2019

Conditioning

In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)

1
Apr

Tuesday, April 2, 2019

Please forgive the discrepancy between Monday’s posted WOD and written WOD as we experienced a miscommunication in programming.

Strength

1 Set Max Handstand Push Up
1 Set Max Strict Pull Up

Conditioning

3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Round 1 – 155/105
Round 2 – 135/95
Round 3 – 115/80

1 2 3 95