CrossFit Hero WOD…YOUR CHOICE! “Dork” or “Jerry” “Dork” 6 Rounds for Time:60 Double-Unders30 Kettlebell Swings (1.5/1 pood)15 Burpees Background: Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a...Read More

CONDITIONING “Separate Ways (Worlds Apart)”For time:10-20-30-40-50Calorie RowWall Balls (20/14) to 10’ TargetGHD Situps (OR 2x Alt. Leg V-Up)*80’ Handstand Walk after each round MINI PUMP – UPPER BODY ANTERIOR 2 Rounds: Maintain Quality10 Barbell Bench Press @ moderate weight 6 – 1:1:2 Incline DB Bench @ moderate weight 12 Incline DB Chest Fly @ light...Read More

STRENGTH Deadlift 5×2, 85-90% CONDITIONING “Any Way You Want It”For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)10/8 Calorie Echo Bike after each setRead More

STRENGTH Back Squat 5×3, 75%-80% CONDITIONING “Don’t Stop Believin'”3 Sets:20 Strict Pull Ups20 Box Jump Overs (30/24)-Rest 2:00 b/t sets-Read More

STRENGTH Front Rack Lunges 5×8, *4 on each leg; starting at 75% and building to 95% CONDITIONING Partner Throwdown Friday“Bottle Rocket”3 Sets:20 Synchro Line Facing Burpees8 Rope Climbs (split as desired)-rest 2:00min b/t sets- *sub 3 strict pull ups per rope climb / Individual option availableRead More

CONDITIONING “Firecracker”For time:10 Overhead Squats (155/115)10 Burpee Box Jump Overs (24/20)10 Thrusters (155/105)10 Power Cleans (205/135)10 Muscle UpsRun 1000m10 Muscle Ups10 Power Cleans (205/135)10 Thrusters (155/105)10 Burpee Box Jump Overs (24/20)10 Overhead Squats (155/115)Read More

STRENGTH Clean Deadlift + Power Clean from 1” off the ground + Clean from 1” off the ground 3-3-3-3-3Example:1 Clean Deadlift + 1 Power Clean from 1” off the ground + 1 Clean from 1” off the ground (@ 65% 1RM Power clean) CONDITIONING “Roman Candle”For Time30/20 Calorie Row80’ Handstand Walk30/20 Calorie Row40’ Handstand Walk-rest...Read More

**Happy Birthday to BCCF owner Brian Wood!** STRENGTH Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle SnatchExample: 3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS -then-3 Slow Tempo Muscle Snatch + 3 Snatch Drop CONDITIONING “Sparklers”In 2 minutes:15 chest to bar pull-ups 15/10 echo bike calMax snatches...Read More

We are CLOSED in observance of Independence Day. If you would like to workout at home, please click the following link for a list of travel workouts! https://backcountrycrossfit.com/travel-wod/Read More

STRENGTH Front Squat + Jerk 4-4-43 Front Squat + 1 Jerk @ 65% 1 RM Clean3 Front Squat + 1 Jerk @ 70% 1 RM Clean3 Front Squat + 1 Jerk @ 75% 1 RM Clean CONDITIONING “Howdy Partner”Partner Throwdown Friday25/20 Calorie Echo Bike (each, at the same time)10 Rope Climbs (split)50 deadlifts (315/225) (split)10...Read More