A. 8:00 EMOM – Power Clean + 2 Jerk B. For time (sprint) 25 C&J (115/75) 50 Box Jump 25 C&J REST AS NEEDED C. Annie 50-40-30-20-10 DU & Ab MatRead more
A. Skill Work – MU & HSPU B. 9:00 EMOM – 1,2,3,4,5,4,3,2,1 MU (sub mu mod or strict pull-up) & SHSPU (both on the minute) C. 9:00 Sled Relay – split into 2 groups, relay 25M sled (moderate) D. Accumulate 2:00 “L” sitRead more
A. Back Squat 5-5-5+ B1. 2 Rounds For time: 500 Meter Row 10 Back Squat (225/155) 15 Ring Row B2. 3 Rounds for time: 15 t2B 10 DB Squat Snatch (mod psn+OHS)(5 each side) B3. 21 – 15 – 9 Assult Bike & Burpees ***3:00 REST Between segments*** *can split into groups for larger classes for bikes (or rest longer)Read more
Upcoming BackCountry CF Events – Saturday, Dec 10th: Naughty or Nice Fundraiser – All Saturday Classes **Open to the Public **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) BackCountry Farmers Market **10:00 – 1:00 pm **Open to the Public **Over 20+ Booths with Paleo, Local Farmers, etc “Naughty or Nice” Fundraiser 7:00 AMRAP 7 Deadlift (Naughty: 115/75, Nice 75/55) 7 Thrusters 7 Burpee over Bar 3:00 REST 7:00 AMRAP (2nd WOD or use as cool down) 300 Meter Row 20 Ab Mat Sit-upRead more
