WOD

Strength

Box Squats EMOM 10
2 reps @ 60% of B Squat 1RM
Box height @ 3″ below parallel

Conditioning

“eHarmony” for Time
30 SDLHP
30 F Squats
30 Hang Squat Cleans
30 P Snatch
30 OHS
Barbell 75/55

Strength

5x on the 1:30s
Snatch Pull Complex
1 Deficit Pausing Snatch DL
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
***1-3″ Deficit
***Pause :02 @ knee, :02 @ jump position
***Tempo :03 to knee, accelerate through shrug
Set1@ 72%, Set2@ 77%, Set3-5@ 82%

Conditioning

“Quick Kick” AMRAP 15
400m Run
30 Box Overs (24/20)
20 Toes to Bar

Conditioning

“Five Below”
AMRAP 5
Buy-In 100 DU/Line Hops
into max rounds of
6 Lateral DB Burpees
12 Double DB F Squats (50s/35s)
Rest 5:00
AMRAP 5
Buy-In 100 DU/Line Hops
into max rounds of
6 Lateral DB Burpees
12 Double DB Thrusters (50s/35s)
Rest 5:00
AMRAP 5
Buy-In 100 DU/Line Hops
into max rounds of
6 Lateral DB Burpees
12 Double DB Clusters (50s/35s)

Gymnastics

7x on the 1:30s
1 Max set unbroken HSPU (strict if possible)

Conditioning

Flex Seal for Time
50 ABMat Sit-Ups
24 Plank Shoulder Taps
25 Double DB DL (50s/35s)
24 Plank Shoulder Taps
40 ABMat Sit-Ups
24 Plank Shoulder Taps
20 Double DB DL (50s/35s)
24 Plank Shoulder Taps
30 ABMat Sit-Ups
24 Plank Shoulder Taps
15 Double DB DL (50s/35s)
24 Plank Shoulder Taps
20 ABMat Sit-Ups
24 Plank Shoulder Taps
10 Double DB DL (50s/35s)
24 Plank Shoulder Taps
10 ABMat Sit-Ups
24 Plank Shoulder Taps
5 Double DB DL (50s/35s)
24 Plank Shoulder Taps

Happy Memorial Day! Let us remember those who courageously gave their lives.

Conditioning:

“Gone in 60 Seconds”
3 RFT:
40 Reverse Lunges (unweighted)
30 Alternating DB Snatch (50/35)
20 Burpees
***EMOM 20 DU

Government Mandated Closure

Dear Members,

We want to start by thanking you for trusting BCCF with your health. Because of your dedication, you are stronger than most to fight the virus and we want to continue to be the backbone of that success. With that said, it’s been very hard to accept that we must follow the government mandated gym closures. While we don’t see ourselves as the typical “gym” it would be devastating to be responsible for any of our members falling ill.

Beginning Wednesday March 18, each morning at 5am we will send out an email with the WOD and a link to a video. These workouts will be designed to be completed at home and the videos created by our amazing coaches. The video will begin with a whiteboard briefing and movement review followed by mobility and warm-up if necessary.

Email frequency will be based on your membership type; 12x/Month or 24 (Couples) will be sent WODs on Monday, Wednesday, and Fridays. Unlimited members will have their WODs sent Monday through Friday. One of our coaches will be in contact with you via phone as well, checking in and answering questions about the WOD. Personal Training will remain an option for individuals, please visit our website for scheduling.

Pre-Teen and Teen Memberships, Coach Steven will provide you with video programming, either on Tuesday & Thursday or Monday – Thursday based on your membership type.

Punch Passes holders, we will be extending the expiration of your Punch Pass for the duration of the government mandated closure.

If you do not receive our emails, please update your email and phone number in the Zen Planner Member App. If you need to reset your password to login, please email [email protected]. If you unsubscribed to our emails, please email us so that we can direct you to Zen Planner as we cannot add you back. For continued updates, please join our BackCountry CrossFit Member Page on FaceBook. 

BCCF is dedicated to continuing to pay our coaches despite this non-traditional means. We hope our online coaching is short lived but we are so very grateful for your support. Please bear with us as we get through this transition.

In Good Health, 

Brian and Lauren Wood

Gymnastics Skill

Cap 10:00
100 DU
50′ HSW
75 DU
50′ HSW
50 DU
50′ HSW
25 DU
50′ HSW

Conditioning

“Triple Threat”
On the 0:00 – 1 Mile Run
On the 10:00 – 130/100 Cal Row
On the 20:00 – 130/100 Cal Bike

Strength

Back Squats Based on 5 RM
On the 0:00- 9@ 78%
On the 2:00- 7@ 85%
On the 4:00- 5@ 92%
On the 6:00- 3@ 97%
On the 8:00- 1@ 102%
On the 9:30- 1@ 104%
On the 11:00- 1@ 106%
On the 12:30- 1@ 108-109%
On the 14:00- 1@ 108-109%

Conditioning

“Spice Girl” for Time
21 Power Snatch (95/65)
5 Rounds of Cindy
21 OHS (95/65)
5 Rounds of Cindy
21 Squat Snatch (95/65)
***Cindy – 5 Pull-Ups, 10 Push-Ups, 15 Air Squats