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3/31/2014

Monday

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Picture

Workout of the Day

A)Strength/Skill

Beginners/Fitness

Thrusters 5x5

Advanced/Competitors

Thrusters 5x5x3x3x1x1

Start at 95/65

B)Cinditioning

Open Workout 14.5

21 Thrusters (95/65)/Burpees

18 Thrusters/Burpees

15 Thrusters/Burpees

12 Thrusters/Burpees

9 Thrusters/Burpees

6 Thrusters/Burpees

3 Thrusters/Burpees

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3/27/2014

Thursday

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Workout of the Day

A) Strength
Open Gym
Work on a weakness or your favorite exercise!

B) 8 Round Tabata
Barbell Walking Lunge (95/65)
Wall Ball (25/10)
Plate Twist (10)
Ab Mat Sit Ups

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3/26/2014

Wednesday

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Runners Special Today!

A) Run 5k

30 minute cap

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3/25/2014

Tuesday

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Workout of the Day

A) Strength
Front Squat
5x5x3x3x1x1

B)Conditioning
3 Front Squat (Heavy: 185/135)
6 Wall Walks
10 yard back pedal/Sprint

5 Rounds for Time


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3/24/2014

monday

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A) Strength/Skill
Mid Hang Snatch 3x5
Power Snatch 3x5
Snatch 3x5

B) EMOM 12 Minutes
3 Snatch (95/65)

C) AMRAP 5 Minutes
5 Air Squats
5 Suit Case Sit Ups
5 DB/KB Swings
Picture

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3/22/2014

Saturday

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A) Strength/Skill
Open Gym

Try something new or work on a weakness.

B) For time:
50 Sumo High Pull (65/45)
50 Air Squats
50 Box Jumps
50 Barbell Lunge (65/45)
50 Walking Push Ups

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3/20/2014

Thursday

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Workout of the Day

A) Strength

Clean and Jerk
5x5x3x3x1x1

B) Benchmark Day
Advanced: "Grace"
30 Clean and Jerks (135/95)
For Time

Beginners: Clean and Jerk Clinic

C)Conditioning
25 push ups
25 sit ups
25 squats
3 rounds for time

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3/19/2014

Wednesday

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Workout of the Day

A) Strength

Sumo Deadlift

5x5

B) Conditioning

15 minute AMRAP

7 Sumo High Pulls (95/65)

14 Wall Ball Shots

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3/18/2014

Tuesday

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Celebrating the b-day of Backyard's own, Jose Soto...Welcome to the Dirty 30's

Workout of the Day

A) Strength
10x2
Go Heavy!

B)Conditioning
EMOM 30 Minutes
Odd: Front Squat x 3
Even: Burpee x 10

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3/17/2014

Monday

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Workout of the Day

A) Strength

Hang Clean

5x5x3x3x1x1

B) Conditioning

15 Hang Cleans (95/65)

12 Wall Ball Shots (25/14)

5 rounds for time

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Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • Welcome
  • Get Started
    • Drop In Policy
  • Pricing
  • Class Schedule
  • About Backyard
    • Programs
    • Coaching Staff
  • Workout of the Day
  • Backyard Blog
  • Media
    • 20.5
    • 20.4
    • 20.3
    • 20.2
    • 20.1
    • 19.5
    • 19.4
    • 19.3
    • 19.2
    • 19.1
    • 18.5
    • 18.4
    • 18.3
    • 18.2
    • 18.1
  • Membership Hold
  • Membership Cancellation