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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.

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25
Aug

Monday, August 25 2014

A. 30 Goblet Squats (24/16) then run 400 with KB

20 Goblet Squats at the top of the hill

10 Goblet Squats at return to box

B. 30 Slam balls (30/20) then run 400 with SB

20 Slam balls at the top of the hill

10 Slam balls at return to box

C. 60 Killer Rope then run 400 with KR

40 Killer Rope at the top of the hill

20Killer Rope at return to box

 

23
Aug

Saturday, August 23 2014

4 TEAM TRAIN

25:00 AMRAP

15 GHD Sit-ups

20 GTOH

25 Push Press

30 Killer Ropes

then row until person behind you is caught up

600M run

 

* Score is max meters rowed

* can’t move on until teammate ahead has completed movement

23
Aug

Friday, August 22 2014

A.  8:00 to establish Heavy 1 rep Deadlift

B.  6:00 AMRAP

25 Box Jumps (24/20″)

20 Wallballs (20/14)

15 lateral Burpees over bar

10 DeadLift (heavy)

3:00 REST

6:00 AMRAP

10 Deadlift

15 lateral Burpees over Bar

20 Wallballs

25 Box Jumps

20
Aug

Wednesday, August 20 2014

A.  8:00 EMOM – 2 Power Cleans + 1 Jerk (increasing)

B.  6 Rounds for max reps:

:30 Hang Power Clean (135/95)

:30 REST

:30 Shoulder to Overhead

:30 REST

:30 Weighted Lunge Steps (overhead or front rack)

:30 REST

19
Aug

Tuesday, August 19 2014

A.  Front Squat 3 – 3 – 3 – 3 – 3

B.  10:00 AMRAP

10 Front Squats (95/65)

200 Meter Run

1 Rope Climb (15′)

C.  NFT – 100 crunches

18
Aug

Monday, August 18 2014

Race to 500 Reps:

3:00 to complete 100 Pull-ups

1:00 REST

3:00 to complete 100 Push-ups

1:00 REST

3:00 to complete 100 Double-unders

1:00 REST

3:00 to complete 100 Slam Balls (30/20)

1:00 REST

3:00 to complete 100 Ab Mat Situps

* score total reps completed

16
Aug

Friday, August 15 2014

A. Press 5-5-5

Push Press 3-3-3

Jerk 1-1-1

B. 4:00 Minutes Sled Push

C. 4:00 Minutes Atlas Stones ( alternating shoulders)

D. NFT: 0:30 L sit, then 1:00 Plank- 3 Rounds

 

Endurance:

20 Killer Ropes

200M Run with Rope

40 Killer Ropes

400M Run with Rope

80 Killer Ropes

800M Run with Rope

100 Killer Ropes

1600M Run with Rope

 

14
Aug

Thursday, August 14 2014

2 Rounds of:

2:00 20 Burpee, then max DB Snatch

2:00 Rest

2:00 Run 200, then max Slam Balls

2:00 Rest

2:00 100 DU, then max Box Step Ups

2:00 Rest

2:00 25 KB Swings, then max Lunge Steps

2:00 Rest

13
Aug

Wednesday, August 13 2014

A. Strength Overhead Squat

3-3-3-3-3

B. Wod

20 T2B

20 OHS

20 T2B

30 Front Squats

20 T2B

40 Back Squats

20 T2B

 

ENDURANCE WOD:

0-10 Minutes: 1 mile run: time remaining max effort KB Swings

10-20 Minutes: 1600M Row: time remaining max effort burpees

* Score KB Swings and Burpees

12
Aug

Tuesday, August 12 2014

A.  Weighted Pull-ups – work up to a heavy 3 RM

B.  For time:

15 – 12 – 9

Pull-up

Box Overs (24/20)

Ring Push-up

1:00 REST

800 Meter Run

1:00 REST

9 – 12 – 15

Pull-up

Box Overs

Ring Push-up

11
Aug

Monday, August 11 2014

A.  Work up to a heavy Cluster (clean+thruster)

B.  3:00 Max Cluster (95/65)

3:00 Max Calorie Row

1:00 REST

2:00 Max Cluster (115/75)

2:00 Max Calorie Row

1:00 REST

1:00 Max Cluster (135/95)

1:00 Max Calorie Row

C.  100 Unbroken Ab Mat Sit-ups for Time

9
Aug

Saturday, August 9 2014

20 Wallball(20/14)

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees

200 Meter Run

4 Rope Climbs

200 Meter Run

20 Wallballs

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees