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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

22
Nov

Saturday, Nov 22 2014

25:00 Crossfit Baseball – teams of 2
Hit: 25 meter sled push
1st: 10 K2E on gound
2nd: 20 Killer Rope Jumps
3rd: 6 DB Snatch (3/3-70/50#)
Home: 5 Burpees
*BENCH: either hold plank, bottom of squat or jumping jack

21
Nov

Friday, Nov 21 2014

A. 6:00 EMOM – 1 Deadlift, :10 to extention (70% 1RM +/-)
B. 15:00 Cap
*WOD starts with a 1000 Meter Row, in time remaining:
AMRAP of 5 Deadlift (Athlete Choice) & 15 WB (20/14)
*score weights and rounds

20
Nov

Thursday, Nov 20 2014

A. Work up to heavy Jerk Weight for day
B. 10-9-8-7-6-5-4-3-2-1 Push Jerk (M-155/135/115/95,W-105/95/75/65)
*in between each round: 5 T2B and 10 Bar Jumps (r+l=1)
C. 500 Meter Row Cool down

19
Nov

Wednesday, Nov 19 2014

A. Strength: 5 Sets of Back Squat :05 down/:05 up + 2 Regular
B. For Time:
150 KB Swings (24/16 kg)
*Starting with and EMOM – 10 Goblet Squats
REST as needed, then:
C. 5:00 TGU – as many reps as possible

18
Nov

Tuesday, Nov 18 2014

A. 3 – 3 – 3 Weighted Pull-up
5 – 5 – 5 Weighted Push-Up
B. For max Reps, score each AMRAP
6:00 AMRAP
40 Push-ups
30 Pull-ups (A. C2b/B. Chin over/C. Band-strict)
20 Power Clean (M-135/115/95-W-95/75/65)
3:00 REST
6:00 AMRAP
Reverse Order above

17
Nov

Monday, Nov 17 2014

4 Rounds For Max Reps
1:00 Max Row for Calories
1:00 Max Ring Dips
1:00 Max Ab Mat Situps
1:00 WB Squat Jumps (20/14-hold tight to chest for squat/jump)
1:00 REST

15
Nov

Saturday, November 15 2014

A. *Complete 2 Rounds in each, rest in time remaining
Dumbbell Snatch (HAP) & Hand Release Push-up
00:00-03:00: 8 DB Snatch (4/4 alt arms) + 8 HR Push-ups
03:00-06:00: 10 DB Snatch (5/5) + 10 HRPU
06:00-09:00: 12 DB Snatch (6/6) + 12 HRPU
09:00-12:00: 14 DBS + 14 HRPU
12:00-15:00: 16 DBS + 16 HRPU…..
*go as far as possible
B. 3-4:00 Foam Roller Cooldown

14
Nov

Friday, November 14 2014

A. Strength: Work up to heavy 3 Rep Back Squat
B. 4 Rounds for time:
10 Slam Balls (30/20)
10 Back Squats (M:185/155/135/115-W:115/105/95/75)
20 Box Jumps (24/20″)
C. NFT – 50 Knee-ups on turf

13
Nov

Thursday, November 13 2014

4 Rounds: 2:00 of work/1:00 Rest
#1- 2:00 AMRAP: 5 Strict Pull-ups + 5 Burpees (jump 6″)
1:00 REST
#2- 2:00 AMRAP: 5 Bench Press (155/105) + 1 Wall Walk
1:00 REST

12
Nov

Wednesday, November 12 2014

A. 00:00-10:00 to complete: (rest in time remaining)
50 Double Unders (3:1)
21 Deadlift (225/155)
50 Double Unders (3:1)
15 Deadlift
50 Double Unders (3:1)
9 Deadlift
50 Double Unders (3:1)
B. 10:00 – 20:00
10:00 AMRAP: 20 WallBall (20/14) & 300 Meter Row
C. 20:00 – 30:00
3 Rounds: 30 Lunge Steps (ea=1) & 2 Rope Climbs
* score A time & AMRAP

10
Nov

Tuesday, November 11 2014

Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

 

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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