A. Warm up to Deadlift WOD weight B. 4 Rounds for time: 400 Meter Run 10 Deadlift (225/155) 15 Burpee over Bar C. Foam Roll 5:00Read More

A. OPEN WOD 15.5 27 – 21 – 15 – 9 Row (calories) Thrusters (95/65) B. MobilizationRead More

A. Work up to Heavy 1 Rep Thruster (from rack) B. 12:00 EMOM: Increasing Thrusters (95/65) *1 thruster on min 1, 2 on min 2, etc…after each set, complete as many Strict Pull-ups as possible (score Pull-ups) C. NFT – 50 Wipers (r+l=1)Read More

A. Snatch Grip Deadlift 5 – 5- 5 – 5 – 5 B. 5 Rounds for time: 300 Meter Row 30 Double Unders (3:1) 10 Deadlift (225/155) 1:00 REST C. MobilizeRead More

A. OHS 3 – 3 – 3 – 3 – 3 (from Rack) B. For max Reps: 0 – 3 Minutes: Slam Balls 3 – 6 Minutes: Ab Mat Sit-up with Slam Ball 6 – 9 Minutes: OHS (pick weight) 9 – 12 Minutes: Muscle Ups (1:30 Ring Dip/1:30 Ring Row) 12 – 15 Minutes:...Read More

A. Skill – Work up to max Box Jump Height B. For Time: 25 – 20 – 15 – 10 – 5 K2E Ring Push-ups * in b/t sets: 20 Box Jumps (24/24″)Read More

5 Rounds of 3:00 Work/3:00 REST 200 Meter Run 7 Squat Cleans (M:155/135/115-W:105/95/75) Max STOHRead More

Come Join us for the PROGENEX Saturday Main Event at Backcountry CrossFit….OPEN WOD 15.4!!!Read More

A. 10:00 Skill Work – Kipping HSPU or P. Clean B. For time: 800 Meter Run (10 Laps if cold) 50 Russian KB Swings (24/16 kg) 50 AB Mat Sit-ups 400 Run (5 laps) 40 Russian KB Swings 40 AB Mat Situps 200 Run (3 laps) 30 Russian KB Swings 30 Ab Mat Sit-upsRead More

A. 6:00 AMRAP 200 Meter Row 10 Bench Press (135/95) 2:00 REST B. 6:00 AMRAP 5 Strict Pull-up 20 Wt. Lunge Steps (45/25,ea=1) 2:00 REST C. 10:00 AMRAP 200 Meter Row 5 Strict Pull-up 10 Bench Press 20 Wt. Lunge Steps (45/25,ea=1)Read More