Month: September 2019

Tuesday – 191001

SWOD Every minute on the minute for 10 minutes, complete: 10/7 Calories on the Bike or Rower – rest 3 minutes – Every minute on the minute for 10 minutes, complete: 50m Sprint WOD For time: 100 Push Presses (95/65) Note: Every time the bar is set down run 100m. The bar may only be …

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Monday – 190930

SWOD Every minute on the minute for 8 minutes, complete: Hang Power Snatch x 6 reps – maintain same weight across all sets – WOD Every 2 minutes for 24 minutes (4 rounds), complete for reps: Station 1 – 10 Burpees + max reps Alternating Pistols Station 2 – Run 400m Station 3 – 50 …

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Saturday – 190928

WOD “Partner Cindy” In teams of 2, complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Squats Note: Partner 1 completes the AMRAP above while Partner 2 runs 400m. Partners switch once the 400m run in complete. Continue rotating until the 20 minutes is complete. …

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Friday – 190927

SWOD 5 sets of: Bench Press x 3 reps – AHAP across Single-arm Ring Row x 10 reps/arm Single-leg Glute Bridge x 10 reps/leg WOD “Open WOD 13.2” Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps (24″/20″)

Thursday – 190926

SWOD 4 sets of: Front Squat x 3 reps – AHAP across Single-leg Romanian Deadlift w/ KB x 10 reps/side X-band Walks x 10 steps left/right WOD “Open WOD 18.5” Complete as many reps as possible in 7 minutes of: 3-6-9-12-15-18-etc… Thrusters (100/65) Chest-to-Bar Pull Ups

Wednesday – 190925

Sign Up for the Open games.crossfit.com SWOD 2 rounds not for time of: Jefferson Curl x 5 reps @ 5050 Half-Kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Sorenson Hold x 30 seconds (accumulated) Hanging L-Hold x 30 seconds (accululated) WOD “Open WOD 16.4” Complete as many rounds and reps as possible in …

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Tuesday – 190924

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Full Snatch + 2 Overhead Squats – increase load as possible – WOD “Open WOD 11.1” Complete as many rounds and reps as possible in 10 minutes of: 30 Double Unders 15 Power Snatches (75/55)

Monday – 190923

The 28 Day Back to School Challenge has begun! Which coach’s team will reign supreme?! SWOD “Open WOD 12.1” Complete as many reps as possible in 7 minutes of: Burpees WOD In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calorie Row 15 Dumbbell Push Press (50’s/35’s) …

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Saturday – 190921

We have multiple teams competing today at Back Country CrossFit! If you’re free go cheer them on! WOD In teams of 3, with only one partner working at a time, complete the following for time: Row 2000m (switch every 25 pulls) Lunge 300m (switch every 25m) 150 Push Ups Bear Crawl 300m (switch every 25m) …

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Friday – 190920

SWOD Every 30 seconds for 10 minutes, complete: 1 Power Clean + 1 Front Squat – use same weight for all reps. WOD Complete as many reps as possible in 10 minutes of: 10 Double Unders 1 Power Clean (135/95) 20 Double Unders 2 Power Cleans (135/95) 30 Double Unders 3 Power Cleans (135/95) …and …

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