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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

3
Feb

Monday, February 4, 2019

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

Strength

Squat Clean
4-4-4-4-4
(5×4)

Conditioning

4 Rounds for Time
30 Lunge Steps with Wall Ball 20/14
8 Squat Cleans 135/95

29
Jan

Wednesday, January 30, 2019

Strength

Pause Strict Pull Up
:02 Hold Over Bar
Accumulate 30-50 Reps

Conditioning

AMRAP 15 Minutes
9 Dumbbell Front Squats 50/35lbs
7 Box Jumps 24/20″
5 Strict Handstand Push Ups

23
Jan

Thursday, January 24, 2019

Conditioning

4 Rounds with a Partner
1k Row
50 Front Squats 135/95lbs

Extra

Axel Bar Deadlift
20-20-20
*Do this after the workout*
Double Overhand Grip Only

15
Jan

Wednesday, January 16, 2019

Strength

Bench Press
2-2-2-2-2-2-2
(7×2)

Conditioning

3 Rounds
30 Lunge Steps with Dumbbell Overhead
(1-arm, 15 each arm, 50/35lbs)
15 Burpee Box Jumps 24/20″