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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

9
Sep

Monday, September 10, 2018

Strength: Turkish Get-Up

Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

“E-Brake”

3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Assault Bike

30
Aug

Friday, August 31, 2018

3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

29
Aug

Thursday, August 30, 2018

Front Squat

3 Sets of 5

“Annie’s on the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

26
Aug

Monday, August 27, 2018

“Powder Keg”

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)