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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

13
Jun

Friday, June 14, 2019

Strength

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

Conditioning

“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

11
Jun

Wednesday, June 12, 2019

Strength

12 Sets for Time:
40% of Max Strict HSPU
OR
On the 2:00 x 6 Sets: 3 Thrusters (from the ground)

Conditioning

“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

10
Jun

Tuesday, June 11, 2019

Strength

Deficit Deadlifts
6 x 2 on 3″ deficit

Conditioning

“The Good Life”
3 Rounds for Time
500m Row
12 Burpees
21 Box Jumps (24/20)

9
Jun

Monday, June 10, 2019

Strength

Snatch Primer
0:00-5:00 2 BTN Snatch Grip Pause Press + Pause OHS
5:00-10:00 Hang Pull + Hi Hang Pull + Hang Snatch + Snatch Balance

Conditioning

“High Heels”
AMRAP 9
10 Hang Squat Snatch
30 Double Unders

6
Jun

Friday, June 7, 2019

Saturday is Tacos & Tequila! Come out and cheer on your friends! The Road Runner and Revenge of the Pork will be here all day serving breakfast and lunch! Margaritas for $5/ticket!…please no pets.

Conditioning

For Time with a Partner:
800m Run
20 Tire Flips
10 Rounds of “Sandman” (5 each)
Macho Man= 3 Power Clean + 3 Front Squats + 3 Jerks with Sandbag
800m Run

5
Jun

Thursday, June 6, 2019

Conditioning

“Taste of Tacos”
At 0:00
Build to heavy snatch single
At 10:00
Row 30 Cal
25 Thrusters(95/65)
20 T2B
15 Pull Ups
At 20:00
10/8 Cal Bike
4-3-2-1 DBall over Shoulder

4
Jun

Wednesday, June 5, 2019

Strength

5 Sets Tempo OHS + OHS

Conditioning

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)

3
Jun

Tuesday, June 4, 2019

Strength

5x on the :90
Hang Power Clean + Power Clean

Conditioning

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

2
Jun

Monday, June 3, 2019

Strength

5 x 12 Front Rack Lunge Steps @ 50-52% of Front Squat 

Conditioning

For Time:
50/35 Calorie Bike
40 Wallballs (20/14)
30 Dumbbell Power Snatches (70/50)
40 Wallballs
50/35 Calorie Bike

29
May

Thursday, May 30, 2019

Strength

3 Position Snatch (Power Position, Hang, Floor)
10:00 to build to heaviest

Conditioning

“Nancy”
5 Rounds for Time
400m Run
15 OHS (95/65)

28
May

Wednesday, May 29, 2019

Strength

5 Sets of 2: 
Pausing Push Jerk
*1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

Conditioning

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

27
May

Tuesday, May 28, 2019

Strength

Deadlift EMOM 10:
Odd Minute – 15/12 Calorie Row
Even Minute – 5-4-3-2-1 Deadlifts

Conditioning

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts (275/185)
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

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