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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

14
Jun

Friday, June 15, 2018

Front Squat

Build to Heavy Set of 3

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

12
Jun

Wednesday, June 13, 2018

Sumo Deadlift

Build to a Moderate Triple

“Floor It”

On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Schwinn Bike

10
Jun

Monday, June 11, 2018

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

6
Jun

Thursday, June 7, 2018

FOR ROUNDS

Station 1 – AMRAP 7

10/7 Cal Row

7 Burpees

*rest 3 minutes

Station 2 – AMRAP 7

10/7 Cal Assault Bike

30 Double Unders

*rest 3 minutes

Station 3 – AMRAP 7

20 m. Plate Push (55,35)

100 m. Run

5
Jun

Wednesday, June 6, 2018

Weightlifting Wednesday

30 Squat Snatch (95,65)

At the 8:00

start 30 Clean & Jerk (135,95)

*Scale down or up as needed, use 50% of 1RM as a references

20 RM Back Squat (Linear Progression)

4
Jun

Tuesday, June 5, 2018

Team Tuesday

With a partner

400 m. Run (together)

50 Bench Press (135,95) (Split)

400 m. Run (together)

10 Rope Climbs

400 m. Run (together)

50 Bench Press (135,95) (Split)

400 m. Run (together)

10 Rope Climbs

400 m. Run (together)

3
Jun

Monday, June 4, 2018

Mainsite Monday

10-15 minutes 3x 3 Deadlift @65% of 1RM

Mainsite 150718

5 Rounds

20 Wallball (20,14)

10 Deadlifts (225,155)

31
May

Friday, June 1, 2018

For Time:

Class & Endurance the same

800-600-400-200 m. Sandbag Run

Row

Saturday is Tacos & Tequila Throwdown! If you’re not competing or volunteering, come out to cheer on your BCCF friends and all the athletes who traveled to participate.

-Cheers!

29
May

Wednesday, May 30, 2018

Weightlifting Wednesday

PR Day

OTM x 15 1 Snatch (power or squat)

*rest between

OTM x 15 1 Clean & Jerk (any variations)

*Before PR attempt rest an extra minute

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