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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

10
Jan

Friday, January 11, 2019

Strength

EMOM for 12 Minutes:
Strict Handstand Push-Up or Push-Up

Conditioning

Every 3 Minutes for 15 Minutes:
Row 300/250m
12 Overhead Squats 115/75lbs

6
Jan

Monday, January 7, 2019

Strength

Find a 1RM Weighted Pull Up

Conditioning

AMRAP 15 Minutes
30 Double Unders
10 Right Arm DB Clean and Jerks 50/35lb
10 Left Arm DB Clean and Jerks 50/35lb

3
Jan

Friday, January 4, 2019

Conditioning

AMRAP 18 Minutes
12 Burpees to a plate
12 Dumbbell Power Cleans 50/35lbs
12 Step Ups 24/20″ with Dumbbells

Extra

Accumulate 3 Minutes L-sit hanging from Pull Up Bar

2
Jan

Thursday, January 3, 2019

Strength

Power Snatch
Every :90 for 15:00
3 Power Snatches AHAP *Drop and re-set between reps

Conditioning

AMRAP 7:00
3 Pull Ups
3 Power Snatches 95/65
6,6…9,9…12,12



31
Dec

Tuesday, January 1, 2019

Happy New Year! Limited Classes: 8:30am & 10am

Holleyman

30 rounds for time of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power Clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

27
Dec

Friday, December 28, 2018

Snatch Complex

Build to a Heavy: 
Power Snatch + Overhead Squat + Squat Snatch

“Over and Out”

For Time: 
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)