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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

5
Aug

Tuesday, August 6, 2019

Strength

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Handstand Push-ups (Strict if possible)
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Handstand Push-ups (Strict if possible)
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Handstand Push-ups (Strict if possible)

Conditioning

“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

4
Aug

Monday, August 5, 2019

Strength

Alternating On the Minute x 12 (6 Rounds): 
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

Conditioning

“Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85) 
15 Bar-Facing Burpees
15 Overhead Squat (115/85) 
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

1
Aug

Friday, August 2, 2019

Strength

10-15:00
Handstand Walk Practice and Progression 

Conditioning

“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35) 
12 Lateral Dumbbell Burpees

31
Jul

Thursday, August 1, 2019

Strength

Clusters
5-3-1-3-5 unbroken reps
***use same weight on the way as down

Conditioning

800m Run
3 Rounds:
10 F Squats (155/105)
10 C2B Pull-ups 
Then 40m Double KB OH Walking Lunge (20/12)

30
Jul

Wednesday, July 31, 2019

Strength

Deadlift
7 Sets of 1 
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%  
Set 3: 50% 
Set 4: 55%
Sets 5-7: 60%

Conditioning

“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

29
Jul

Tuesday, July 30, 2019

Strength

Weighted or Strict Pull ups
5 sets of 5*
*200m run between sets

Conditioning

“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

28
Jul

Monday, July 29, 2019

Strength

Every 2 Minutes x 5 Sets:  
3 Push Jerks

Set 1: 60%
Set 2: 65%  
Set 3: 70% 
Set 4: 70%
Set 5: 70%

Conditioning

“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35) 
7 Push Jerks (165/115)

Post WOD Midline
3 Supersets:
1 Minute D-Ball Hold 
20 GHD or 30 AbMat Sit-ups

Rest 2 Minute Between Sets

25
Jul

Friday, July 26, 2019

Strength

EMOM 5
5 “Touch and Go” Squat Snatches

Conditioning

“Hop Scotch”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)

24
Jul

Thursday, July 25, 2019

Strength

Pause OHS
Build to heavy 3 with :02 pause at the bottom

Conditioning

50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Cal Bike

23
Jul

Wednesday, July 24, 2019

Strength

Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Conditioning

“Trailblazer”
3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses (115/85)

22
Jul

Tuesday, July 23, 2019

Strength

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Conditioning

“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
Barbell – 155/105 lb, 70/48 kg

21
Jul

Monday, July 22, 2019

Strength

“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5 – 70%

Conditioning

“Hot Sauce”
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb, 34/25 kg
Rest 3:00
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, 42/29 kgRest 3:00
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, 52/38 kg
Rest 3:00
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb, 61/43 kg

18
Jul

Friday, July 19, 2019

Strength

3 x 3 Pause Snatch Pull
3 x 3 Snatch High Pulls
3 Sets of complex:
1 Power Snatch + 1 Squat Snatch

Conditioning

2 Rounds:
8 Power Snatch (155/105)
8 Bar Facing Burpees,
Directly into, 2 Rounds:
8 Power Snatch (135/95)
8 Bar Facing Burpees,
Directly into, 2 Rounds:
8 Power Snatch (115/85)
8 Bar Facing Burpees

17
Jul

Thursday, July 18, 2019

Conditioning

Teams of 3, 30 Min Cap
800m Sandbag run (50/25)
60 Deadlift (115/85)
60 Front Squat
60 Push Jerks
800m Sandbag run (50/25)
50 Deadlifts (135/95)
50 Front Squats
50 Push Jerks
800m Sandbag run (50/25)
40 Deadlifts (155/105)
40 Front Squats
40 Push Jerks
800m Sandbag Run (50/25)
30 Deadlifts (175/125)
30 Front Squats
30 Push Jerks