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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

25
Aug

Monday, August 26, 2019

Strength

Stamina Squats
Alternating On the Minute x 12 (6 Rounds): 
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

22
Aug

Friday, August 23, 2019

Strength

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning

“Crazy Stairs”
For Time: 
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

20
Aug

Wednesday, August 21, 2019

Strength

Post WOD Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions

Conditioning

“Frank the Tank”
Part 1 (On the 0:00)
AMRAP 5: 
Buy-In: 50 Wall Balls (20/14) 
AMRAP in Time Remaining: 
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes 
Part 2 (On the 10:00)
AMRAP 5: 
Buy-In: 35 Wall Balls (20/14) 
AMRAP in Time Remaining: 
9 Deadlifts (225/155)
9 Barbell Facing BurpeesRest
5 Minutes  Part 3 (On the 20:00)
AMRAP 5: 
Buy-In: 20 Wall Balls (20/14) 
AMRAP in Time Remaining: 
6 Deadlifts (275/185)
6 Barbell Facing Burpees

19
Aug

Tuesday, August 20, 2019

Strength

Gymnastics Conditioning
5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups

Conditioning

“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

18
Aug

Monday, August 19, 2019

Strength

Alternating On the Minute x 12 (6 Rounds): 
2 Front Squat
4 Back Squats
Barbell: 78% of 3 Rep Max Back Squat

Conditioning

“Dirty Water”
For Time: 
100 Double Unders
800 Meter Run
60/45 Calorie Row

15
Aug

Friday, August 16, 2019

Join us for our last Brewery Tour for the year! We’ll be at Living the Dream at 5:00pm! Cheffin’s Cheesesteaks and Cubanos food truck is scheduled to be on site.

Strength

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

14
Aug

Thursday, August 15, 2019

Strength

10:00 to establish heavy 4 rep (2 each) Pistol Squat
Or Pistol Progressions

Conditioning

5 Rounds with a partner 
400m run
30 KB Swings (24/16)
***Partner hangs from pull-up bar
20 KB Box Step-Ups (24/20)
***partner in HS Hold on wall
Switch as needed

13
Aug

Wednesday, August 14, 2019

Strength

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Conditioning

“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

12
Aug

Tuesday, August 13, 2019

Strength

Push Press
5 Sets of 3

Conditioning

“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off: 
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

11
Aug

Monday, August 12, 2019

Strength

On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning

“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

8
Aug

Friday, August 9, 2019

Strength

10-Rep Touch & Go Power Clean

Conditioning

“Blockbuster”
AMRAP 5: 
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes 
AMRAP 5: 
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes 
AMRAP 5: 
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

*The Chief
3 Power Cleans
6 Push Ups
9 Air Squats

6
Aug

Wednesday, August 7, 2019

Strength

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

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