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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.

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31
Jan

Tuesday, January 27 2015

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1
B. 10:00 increasing Ladder
3 P. Press (M:115/95/75, W:75/65/55)
3 T2B
6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc
C. Shoulder Mobilization

31
Jan

Monday, January 26 2015

A. Pull-up Technique
B. “kind of Cindy”
5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55)
2:00 REST
5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35)
2:00 REST
5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat
*score total rounds
C. OLY Wall Sit/Splits

24
Jan

Saturday, January 24 2015

Partner WOD – 18:00
* One partner runs 2 laps of box with Sand Bag
* one partners completes following AMRAP:
10 KB Swings
10 Push-ups
10 Lunge Steps (r+L=1)

REST 1:00 at the 6:00 and 12:00 Mark
*when switch takes place, keep AMRAP going, score total

23
Jan

Friday, January 23 2015

A. Bear Complex: 1×7 reps, 1×5 reps, 1×3 reps (no drop)
B. 13:00 AMRAP
9 HPC (M-135/115/95,W-95/75/65)
7 Front Squats
5 S.T.O.H
3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B)
*score rounds, weight

C. 30 Wipers (R+L=1)

22
Jan

Thursday, January 22 2015

A. Work up to WOD Deadlift Weight
B. “Diane”: 21-15-9
Deadlift (225/155)
HSPU
rest as needed, then NFT:
C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups
10 – 10 – 10 – 10 – 10 Strict Bent over Row

21
Jan

Wed, January 21 2015

0:00-5:00 – 25 Cal Row (20 Women), then 50 WB (20/14)
5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row
10:00-15:00 – 25 Cal Row (20 W), then 30 Ring Dips
15:00-20:00 – Split class in 2 and don’t let the sleds stop for 5:00

20
Jan

Tuesday, January 20 2015

A. Oly/Strength: 5 Sets (increasing): P. Snatch+HPS+ 2 OHS
B. 10:00 AMRAP
16 DB Snatch (alt- H.A.P.)
16 Box Jumps (24/20)
C. 50 U.B. K2E (from Ground-no feet touch)

16
Jan

Friday, January 16 2015

A. Work Up to Snatch WOD weight
B. For Time (20:00 Cap):
50 Ab Mat Sit-ups
40 Push Up (Hand Release)
30 T2B
20 Power Snatch (M:115, W:75)
10 Muscle Ups
20 Power Snatch (M:115, W:75)
30 T2B
40 Push Ups
50 Ab Mat Sit-ups

14
Jan

Wed, January 14 2015

A. Strength – Press 10 – 10 – 10
B. 3 Rounds For Time:
3 laps of Box
20 KB Swings (24/16 kb)
3 laps of Box
20 KBSDLHP
1:00 REST
C. Cool down – 500 Meter Row

13
Jan

Tuesday, January 13 2015

A. Olympic- Power Clean 3 – 3 – 3 – 3 – 3 (T-N-G)
B. 10 – 1 Hang Power Clean (M:155-W:105)
*In between: 3 WallWalks
C. NFT – 50 Grasshoppers (R+L=1)