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Friday

3/31/2017

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a)Skill

Hand Stand Push Ups

b)WOD

4 Minute Tabata
Front Squats (135/95)
Rest 1 Minute
4 Minute Tabata
Push Press
Rest 1 Minute
4 Minute Tabata
Overhead Squat
Rest 1 Minute
4 Minute Tabata
Behind the Neck Push Press

Level 2 95/65
​Level 3 65/35
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THURSDAY

3/30/2017

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a)Skill

Gymnastics

b)WOD

EMOM 20 Minutes

Even: 10 GHD Sit Ups
Odd: 15 Air Squats

Level 2 V-Up
Level 3 Ab Mat Sit Up

​
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WEDNESDAY

3/29/2017

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, a)Partner WOD

Buy In: 1 Mile Run
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
50 Knees to Elbow
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders
Buy Out: 1500M Row

*1 Partner works, the other will rest.  Only exception is the run, both run together*

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Tuesday

3/28/2017

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a)Strength

Deadlift

b)WOD

21-15-9
Hang Clean (135/95)
Pull Ups

For Time - 12 Minute Cap

Level 2 (115/75)
Level 3 (75/45)


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Monday

3/27/2017

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a)Strength

Power Snatch

b)WOD

40 Hand Release Push Ups
20 Back Squats (205/135)
10 Man Makers (50/35)

10 Minute Cap

​
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Saturday

3/25/2017

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a)WOD

10 Pull Ups
10 Calorie Row
10 Push Press
10 Sit Ups

10 Rounds
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Friday

3/24/2017

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AM Session:

CrossFit Open workout 17.4

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Hand Stand Push Ups

PM Session:

​CrossFit Open workout 17.5
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Thursday

3/23/2017

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a)Skill

Rope Climbs

b)WOD

12 Single Arm Dumbell Snatch 
12 Waiter Carry Walking Lunge (Right)
12 Waiter Carry Walking Lunge (Left)
12 GHD Sit Ups

AMRAP 12 Minutes

​
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wednesday

3/22/2017

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a)Team WOD

2 Members of the team:

100M Run
5 Burpees
10 Kettlebell Swings
5 Pull Ups

AMRAP 7 Minutes

2 Members of the team:

200M Row
5 Burpees
10 Goblet Squats
5 Hand Release Push Ups

AMRAP 7 Minutes

Rest 3 Minutes
*Switch set of partners and repeat*
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tuesday

3/21/2017

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a)Strength

Clean and Jerk

b)WOD

Grace

30 Clean and Jerks (135/95)

Level 2 115/80
​Level 3 75/45

For Time
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  • Welcome
  • Backyard CrossFit Home
    • About Us/Programs
    • Coaches and Contact
  • Getting Started
  • Membership
  • Class Schedule
  • Workout of the Day
  • Drop In Policy
  • Media
    • 18.1
    • 18.2
    • 18.3
    • 18.4
    • 18.5
  • Community
    • BYCF Intramural Open 2016
    • 2015 Pre-Games Bash
  • Membership Cancellation
✕