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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

10
Nov

Monday, November 10 2014

A. Strength: Press in Clean 4 – 4 – 4 – 4
B. 3 Rounds for time:
20 Thrusters (M:95/75/65-W:65/55/35)
30 Hollow Rocks
400 Meter Run (500 Row Sub if weather bad)
1:00 REST

8
Nov

Saturday, November 8 2014

Partner WOD – Groups of 2
100 Double Unders each (Partner holds plank)
50 KB Swings each (one hold KB, if one sets down: both do)
*alternate every 10 swings
100 Killer Rope each (partner holds plank)
50 Ring Dips each (partner hangs from pull-up station)
*alternate every 5 Ring dips
100 Box Step Ups each (alternate with partner)
50 Ring Row each (partner holds bottom of squat)
*alternate every 10 Ring Rows
100 Ab Mat Situp each – alternate with partner

7
Nov

Friday, November 7 2014

HAPPY BIRTHDAY COACH STEVE

A. For Time
200 Meter Run
30 C2B Pull-up
400 Meter Run
50 WallBall
800 Meter Run
50 OHS (75/55)
400 Meter Run
30 Chin-over Bar Pull-up
200 Meter Run
B. Accumulate 2:00 “L” sit – from Rings

ENDURANCE

For time:
20 Double OHS (KB – 20/12)
20 Double KB Swings
1200 Meter Run
15 Double OHS (KB – 20/12)
15 Double KB Swings
600 Meter Run
10 Double OHS (KB – 20/12)
10 Double KB Swings
200 Meter Run
5 Double OHS (KB – 20/12)
5 Double KB Swings

6
Nov

Thursday, November 6 2014

A. 8:00 to establish Max Box Jump Height
B. 12:00 OTM
10 Slam Balls (30/20) + 10 Box Jumps (24/20)
* Drop reps by 1 each minute can’t complete
C. For time: 12 Wall Walks (A-12/B-10/C-8)

5
Nov

Wednesday, November 5 2014

A. Strength – Press in Split 3 – 3 – 3 – 3 – 3
B. Paleo Benchmark #2 – 9:00 AMRAP
20 GTOH (95/65)
7 Bar Facing Burpee
15 GTOH (135/85)
7 Bar Facing Burpee
10 GTOH (155/105)
7 Bar Facing Burpee
5 GTOH (185/135)
7 Bar Facing Burpee
Max GTOH (225/155)
CLASS MODIFICATION: athletes pick one STOH weight
C. 5:00 Team Rope climb race

 

Endurance

:30 work/:30 REST
2 Rounds: Row
2 Rounds: Box Jumps
4 Rounds: Row
4 Rounds: Box Jumps
6 Rounds: Row
6 Rounds: Box Jumps
1:00 REST
7:00 EMOM – Killer Rope
*start with 10, increase by 10 each minute

4
Nov

Tuesday, November 4 2014

A. Strength: Bench Press 5 – 5 – 5 – 5 – 5
B. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Pistols (each leg 10/10, 9/9, etc)
T2B
* Between each set= 8 Push-ups (chest2deck)
C. NFT – 50 Hollow Rocks

3
Nov

Monday, November 3 2014

5 Rounds of 3:00 Work/3:00 REST – for max Reps
300 Meter Row (250 for Women)
8 Deadlift (M:155/135/115/95 – W: 105/95/75/65)
6 Hang Power Clean
*Max S.T.O.H.
*score weight and max reps across 5 rounds

 

Endurance

4 Rounds
2:00 Seated bike
:30 transition
2:00 Sled Pull (90/70)
:30 transition
2:00 Medball Clean+WB (20/14)
:30 transition

1
Nov

Saturday, November 1 2014

Buy-in: 800 Row or Run, then:
3 Rounds
10 T2B
10 Slam Ball (30/20)
1:00 REST
3 Rounds
10 Slam Ball (30/20)
10 HR Push-ups
1:00 REST
3 Rounds
10 HR Push-ups
10 T2B
Cash out: 800 Row or Run, whichever you did not do for Buy-in

31
Oct

Friday, October 31 2014

Halloween: Come to Class in Costumes!!!
A. 6:00 Dodge Ball vs. Coaches
B. 6:00 Max team Sled pushes (ea rep = 25 Meters)
C. 6:00 AMRAP
20 OH Lunge Stationary Steps (45/25)
15 GTOH with Plate
1 Shuttle Run
D. 50 4-ct flutterkick holding plate – NFT

30
Oct

Thursday, October 30 2014

A. Bent Over Row 6 – 6 – 6 – 6 – 6
B. Paleo Benchmark #3 – 11:00 Increasing Ladder
3 WallBalls (20 – 10′, 14 – 9′)
3 Box Jumps (24/20)
3 Deadlift (115/75)
6 WB
6 BJ
6 DL
9……..etc
C. 500 row cool down

29
Oct

Wed, October 29 2014

A. For Time:
Starting on 0:00 and OT 4:00 for 24:00
200 Meter Sprint
20 Kettlebell Swings (24/16 – American)
20 Burpees
B. 20 Turkish Get-ups (moderate to heavy) – NFT

28
Oct

Tuesday, October 28 2014

A. Back Squat 6 – 6 – 6
B. Paleo Benchmark #1 – for max reps
4:00 Row for Calories
1:00 REST
3:00 C2B Pullups (C2B/chin-over/jumping)
1:00 REST
2:00 Max Back Squat (M-165/115/air, W-115/80/air)
1:00 REST
1:00 STOH (M-135/95/65, W-95/65/45)

C. OLY Wall squats/splits

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