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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

6
May

Tuesday, May 7, 2019

Conditioning

AMRAP 4
27 Cal Row – Burpees – C2B
Rest 4:00
AMRAP 4:00
21 Cal Row – Burpees – C2B
Rest 4:00
AMRAP 4:00
15 Cal Row – Burpees – C2B

5
May

Monday, May 6, 2019

Conditioning

50 Double-Unders, 10 Squat Snatches (155/105)
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches

Post WOD

Midline: Alternating TABATA, 4x Abmat


2
May

Friday, May 3, 2019

Strength

5 Rounds NOT FOR TIME:
5 Deadlift @ 70%
8 Bench Press @70%

Conditioning

5 Rounds for Time:
7 Dumbbell Clusters 70/50
7 Bar Muscle Ups

1
May

Thursday, May 2, 2019

Conditioning

Teams of 3:
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)

30
Apr

Wednesday, May 1, 2019

Conditioning

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

29
Apr

Tuesday, April 30, 2019

Strength

3×3 Press in Split
3×3 Jerk Balance
3×2 Split Jerk

Conditioning

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 135/9

28
Apr

Monday, April 29 2019

Strength

On the Minute x 4
3 Position Power Snatch
Rest 1:00
On the Minute x 4
3 Position Squat Snatch

Conditioning

4 Rounds for Time:
21/15 Cal Bike
15 T2B
7 Squat Snatches (165/115)

25
Apr

Friday, April 26, 2019

Saturday we are excited to have BCCF athlete JOHN WOOD help coach all classes! John has qualified for the Brazilian CrossFit Championships and is headed to Brazil on May 15. As a gym, we’d love to help support John’s trip by asking for donations of any size to the bucket! $5, $10, $20…whatever you can donate will help! Thanks for helping BCCF support our athletes!

Conditioning

On the 0:00…”Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 10:00…”Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 20:00…”Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

24
Apr

Thursday, April 25, 2019

Conditioning

800 Meter Run
9 Hang Power Cleans (155/105)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

23
Apr

Wednesday, April 24, 2019

Strength

5x on the 2:00
3 Power Cleans + 2 Jerks

Conditioning

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 between each AMRAP.

22
Apr

Tuesday, April 23, 2019

Conditioning

3 Rounds for Time:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds

Recovery + Odd Object

3x 4:00 Recovery Bike
After each interval 100m Sled Push

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