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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

16
Jul

Wednesday, July 17, 2019

Strength

Beast Builder EMOM 7
7 Hang Squat Cleans +1 Push Jerk
Descend/Ascend until
1 Hang Squat Clean +7 Push Jerks

Conditioning

“Meter Maid” for Time
200m Run, 27 Wall Balls (20/14), 27 Box Jumps (24/20)
200m Run, 21 Wall Balls, 21 Box Jumps
200m Run, 15 Wall Balls, 15 Box Jumps
200m Run, 9 Wall Balls, 9 Box Jumps

15
Jul

Tuesday, July 16, 2019

Strength

Gymnastics Conditioning 10:00 cap
30 Strict HSPU
30 Kipping HSPU
***starting and on the 2:00 12/10 cal bike

Conditioning

2k Row for time

Post WOD midline
Accumulate 1:30 Parallette L-sit hold

14
Jul

Monday, July 15, 2019

Strength

Stamina Squats EMOM 12
Odd – 3 Front Squats
Even – 6 Back Squats
Perform each 66% of 3RM

Conditioning

Tailspin AMRAP 14
15 Thrusters (95/65)
30 DU
15 C2B Pull-ups
30 DU

11
Jul

Friday, July 12, 2019

Strength

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

Conditioning

“BFF”
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) 

10
Jul

Thursday, July 11, 2019

Conditioning

For Time:
1000m Run
5 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
3 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
1 Round:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike

9
Jul

Wednesday, July 10, 2019

Strength

Odd Object Conditioning
12 EMOM:
Odd, Deal over the shoulder
Even, 40m Farmer Carry
***Perform both heavy as possible

Conditioning

“Double Header”
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike

8
Jul

Tuesday, July 9, 2019

Strength

***Post WOD Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings

Conditioning

“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)

7
Jul

Monday, July 8, 2019

Strength

4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans

Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%

Conditioning

“Elizabeth”
For Time
21-15-9:
Squat Cleans (135/95)
Ring Dips

4
Jul

Friday, July 5, 2019

Happy Birthday, Brian Wood!

Strength

5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts

Conditioning

“Encore”
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder (100/70)

2
Jul

Wednesday, July 3, 2019

BCCF is CLOSED tomorrow, July 4. Happy Independence Day!

Strength

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%

Conditioning

“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike

1
Jul

Tuesday, July 2, 2019

Strength

On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
***after DL, spend 1:00 on HSW practice, (HS Holds, Rock on Hands, Shoulder Taps)

Conditioning

“Sugar Daddy”
For Time:
21 Deadlifts (225, 255), 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

30
Jun

Monday, July 1, 2019

Strength

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Conditioning

“Fish Out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans (155/105)
6 Pushups
9 Air Squats

27
Jun

Friday, June 28, 2019

Strength

7x on the :90
30 DU + 2 Hang Clean + 1 Jerk
Build from 60%

Conditioning

“Sicko Mode” For time
21/15 Cal Row
21/15 Cal Bike
15/12 Cal Row
15/12 Cal Bike
9/6 Cal Row
9/6 Cal Bike, Directly into:
21 Hang Clusters (135/95)