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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

8
Sep

Monday, September 8 2014

A. For Time, 16:00 Cap:
30 Box Jumps (24/20″), then:
20-15-10 Kettlebell Swings (24/16-American) & Goblet Squats
30 Box Jumps (24/20″), then:
20-15-10 Kettlebell Swings (24/16-American) & Squats
30 Box Jumps (24/20″)
B. NFT – 50 Plated Sit-ups (above chest to OH at top)

 

ENDURANCE

For Time:
800 Meter Vested Run
30 Box Step Up (20″)
20 Box Step UP (24/20″)
10 Box Step UP (30/24″)
200 Meter Sprint
10 Box Step UP (30/24″)
20 Box Step UP (24/20″)
30 Box Step Up (20″)
800 Meter Vested Run
B. 3 x 1:00 Plank with Vest, rest b/t sets

6
Sep

Saturday, September 6 2014

15:00 Total Time

Start with 1 Mile Run, in time remaining complete:

Max Thrusters

Max T2B

* Score thruster weight and total reps of each combined

5
Sep

Friday, September 5 2014

A. Snatch- Work up to heavy Snatch or Power Snatch

B. 12:00 EMOM (both otm, -1 rep if can’t complete otm)

4 Hang Power Snatch (M: 135/115/95/75.. W: 95/75/65/55)

8 Ring Dips

REST 2:00

C. 6:00 AMRAP

10 Hollow Rocks

10 Supermans (:02 pause)

20 DU

 

ENDURANCE
A. 3 Rounds- Burpees- 1:00 Work/1:00 Rest

B. 12:00 EMOM (all otm)

4 Front Squats

6 Lateral Burpee Box Overs

8 AbMat Sit-ups

C. 3 Rounds Jump Lunges- 1:00 Work/1:00 Rest

4
Sep

Thursday, September 4 2014

A. Weighted Good MOrnings 5-5-5 (+ one jump after each set)

B. Work up to Deadlift Weight

C. 20:00 Increasing Ladder ( only row increases)

Row (100, 200, 300, 400, 500….)

5 Heavy Deadlifts

10 Wallballs

* Score last completed row distance

2
Sep

Wednesday, September 3 2014

A. Weighted Push-Ups 10-10-10

B. “Helen”

3 Rounds for Time

400M Run

21 KB Swings (24/16kg)

12 Pull-ups

C. NFT- 100 Crunches

 

ENDURANCE

A. 6 Rounds

200M Row Sprint, 0:10 rest, then 100M Row slow

B. 6 Rounds

200M Sprint +200M Jog

0:30 between rounds

C. 100 Crunches- NFT

2
Sep

Tuesday, September 2 2014

A. Strict Press-Snatch Grip ( behind the neck) 10-10-10

B. 4:00 AMRAP

5 Hang Power Clean and Jerk (mid thigh) (95/65)

10 Air Squats

2:00 Rest

C. 4:00 AMRAP

5 Hang Power Clean and Jerk (above knee) (95/65)

10 Back Squats

2:00 Rest

D. 4:00 AMRAP

5  Power Clean and Jerk  (95/65)

10 Front Squats

 

2
Sep

Monday, September 1 2014

work in pairs ( one works/one rests)

6 Total Rounds for each person- 2:00 work/2:00 rest

200M Run (250M row alternating every round)

max burpee Box Jumps in time remaining

* score is total BBJ across all 6 rounds

30
Aug

Saturday, August 30 2014

18:00 Time Cap

400M Run

21 Strict Press (95/65)

400M Run

15 Strict Press

400M Run

12 Strict Press

* each press break=200M Run

* at Conclusion of WOD, max Double Unders until time expires

29
Aug

Friday, August 29 2014

A. Strength: Back squat 3-3-3 ( 2 WU sets before)

B. WOD

3 Rounds- 3:00 AMRAP with 1:00 Rest

7 Push-ups

7 Bent over Rows

7 Front Squats

C. Core

ENDURANCE WOD:

3 Rounds for Time

500M Row

50 Wallballs

27
Aug

Wednesday, August 27 2014

“lynne”

5 Rounds for Max Reps (NFT)

Max BW Bench, then Max Pull-ups (no rest B/T)

* rest approximately 3:00 between round

 

Endurance WOD:

35:00 Increasing Ladder

1 Rope Climb

100M Run

2 Rope Climb

200M Run

3 Rope Climb

300M Run

4 Rope Climb

400M Run

etc…

26
Aug

Tuesday, August 26 2014

A. Clean Lift Off 3-3-3 (:04 pause above knee, return)

Clean pull 3-3-3 (Holding shrug :03)

B. Open WOD 14.4   14:00 AMRAP
60 Calorie Row

50 T2B

40 Wallballs

30 Cleans (135/95)

20 Muscle ups

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