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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

29
Jul

Wednesday, June 25 2014

CrossFit WOD

A. Work up to a Heavy Snatch + OHS – 15 minutes

B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65)

* in between each round – 10 Pistols (alternating)

C. NFT – 200 crunches

Endurance

Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter Run

29
Jul

Monday, June 23 2014

CrossFit WOD

A. Back squat 10 – 10 – 10

Pendlay Row 10 – 10 – 10

B. 5 rounds for max reps

1:00 Ring Row

1:00 Pull-up (choice of pull-up)

1:00 REST

C. Tabata V-up :20 work/:10 rest (v-up/hollow rock)

Endurance

A. 5 Rounds (vested)

3:00 of work:

5 Bear Complex (45/35)

200 m run

40 m bear crawal

1:00 REST

B. 10:00 EMOM – 20 meter sprint, increase by 20 m each minute

29
Jul

Saturday, June 21 2014

A. “FRAN”

21 – 15 – 9

Thrusters (95/65)

Pull-ups

or

” Heavy FRAN”

15 – 12 – 9

Thrusters (135/95)

C2B Pull-ups

B. NFT – 4 rounds

50 crunches + 1:00 plank