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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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Read Travel WODs

27
Oct

Monday, October 27 2014

A. Work up to WOD Snatch or C&J
B. WOD – last completed 5/8/14
” Isabel”
30 Snatch for time (135/95)
or
“Grace”
30 Clean & Jerk for time (135/95)
REST AS NEEDED, THEN:
C. “Annie”
50 – 40 – 30 – 20 – 10
Double Under
AB Mat Sit-up

25
Oct

Saturday, Oct 25 2014

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3
B. 12:00 EMOM
6 C2B Pull-ups + 6 Thrusters (95/65) + 6 Bar Jump (O&B=1)
*delete one rep for each if you can’t complete OTM
C. Team WOD – TBD

24
Oct

Friday, Oct 24 2014

22:00 Partner AMRAP – one work/one rest
8 Hang Power Clean (M-115/95/75, W-75/65/55)
8 Push Ups
8 Box Jumps
*rotate after a completed round

23
Oct

Thursday, Oct 23 2014

A. Tempo F Squat (:08 down, :08 hold) 1 – 1 – 1 – 1 – 1 (70-80% 1RM)
B. 0:00 – 10:00 Complete:
21 – 18 – 15 – 12 – 9 – 6 – 3
Back Squat (M-115/95/75, W-75/65/55)
*one rope climb in between rounds
REST in any time remaining
C. 10:00 – 16:00 – AMRAP
20 Lunge Steps (each step=1)
10 Shoots (B&F=1)
D. 16:00 – 20:00
Foam Roll Legs/ham/glute

22
Oct

Wed, Oct 22 2014

A. Work up to heavy 1 Rep Deadlift
B. 5 Rounds – For time:
5 Deadlift (Heavy)
1 – 20 Meter Shuttle Run (5/10/15/20)
10 Ring Dip
1 – 20 Meter Shuttle Run (5/10/15/20)
C. Jog 800 Meters after WOD

21
Oct

Tuesday, Oct 21 2014

A. Snatch Grip Press  5 – 5 – 5 – 5 – 5
B. For Time – 15:00 CAP
60 Cal Row
50 Burpee (jump to 6″ above reach)
40 T2B
30 Push Press

20
Oct

Monday, Oct 20 2014

A. For Max Reps
0-3:00 400 M Run (A-w/sandbag, B-run), rest in time remaining
3-6:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.)
6-9:00 40 Ab Mat Sit-up, Max WallBall (20/14)
9-12:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.)
12-15:00 40 Ab Mat Sit-up, Max WallBall (20/14)
15-18:00 400 M Run (A-SB, B-Run)
B. NFT – 50 Hollow Rocks / 50 Superman

18
Oct

Saturday, October 18 2014

Partner WOD – one work/one rest – 30:00 Cap
2000 Meter Row (alternate every 200 M)
50 Burpee with Plate (45/25)
200 Meter Lunge Step (alternate every 20 M)
100 Ring Row
200 Killer Rope
50 Ab Mat Sit-up with Plate (45/25)
2000 Meter Sandbag Run (alt every 100 M)

17
Oct

Friday, October 17 2014

A. Work up to heavy Snatch for the Day (power or squat)
B. 8:00 AMRAP
15 – 12 – 9 – 6 – 3 – 6 – 9 -12 – 15 – 12 – 9….as far as possible
Snatch (95/65, power or squat)
T2B
C. 6:00 Rope climbs for Reps (small group or single)

16
Oct

Thursday, October 16 2014

A. Strength: Bent Over Row 3 – 3 – 3 – 3 – 3
B. 10:00 AMRAP
20 Double Unders (4:1 singles)
20 Hand Release Push-ups
200 Meter Sprint
C. Group Stretch

15
Oct

Wednesday, October 15 2014

A. Weighted Ring Dips 3 – 3 – 3 – 3 – 3
B. NFT – 5 Rounds (working form/ROM)
7 Strict Pull-ups
5 Strict Press (Athletes choice- challenge themselves)
*when completed with B, start a running clock:
C. 4:00 Max Weighted Lunge Steps (45/25)
D. Cool down – 2-3:00 easy Row

14
Oct

Tuesday, October 14 2014

A.  “Death By”:  Wallballs (20/14#) & Box Jumps, 20:00 total minutes

*minute 1-1 WB & 1 BJ, minute 2-2WB & 2 BJ….until you can’t complete on the minute.  Once you can’t complete, divide your last attempted round in half and continue until 20:00 on the clock

B.  5:00 of mobilization

13
Oct

Monday, October 13 2014

A.  Bench Press 3 – 3 – 3 – 3 – 3

B.  Partner Row Repeats (each completes)

200 M / 300 M / 400 M / 500 M

C.  NFT – 100 Crunches

11
Oct

Saturday, October 11 2014

A. 0:00 – 5:00 on Clock: 800 M Run for Time (rest in time left)
B. 5:00 – completion: Race to 100 Slam Balls (30/20)
*Start with and EMOM – 5 T2B
C. Set up Sleds and have class play on turf (Coach choice)