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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

18
Nov

Monday, November 19, 2018

Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

7
Nov

Thursday, November 8, 2018

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

“20 For 7”

AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

6
Nov

Wednesday, November 7, 2018

“Wrecking Crew”

Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Wreck Bag Run (70/50)
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

4
Nov

Monday, November 5, 2018

“Triple Double”

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)