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4/30/2013

Monday

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Warm Up
50 tire jumps
25 wall squats
20 plate twists

W.O.D 1
Overhead squat
Chin ups
Bar hops
10-1

Instruction
Overhead squat

Cool Down
1/2 the warm up

Picture

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4/25/2013

Wednesday

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Warm Up
1 lap
20 walking lunges
15 Toes to bar

W.O.D. I
Strength Day
3x3x3x3 clean
1x1x1x1 clean jerk

Amrap
Ring dips
Explosive lunge

Instruction
Clean

Cool Down
1/2 the warm up
Picture

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4/25/2013

Thursday

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Warm up
No warm up!!! Ha ha ha!!!

W.O.D
2 laps
2 rounds
50 Burpees
40 Pull ups
30 one legged squats
20 Russian swings
10 Handstand push ups
2 laps..

Straight from the main site!! Thank u Crossfit.com

Instruction
Single legged squats

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4/23/2013

Tuesday

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Warm Up
50 push ups
3 min jump rope
20 wall squats

W.O.D 1
Squat
Box Jump
American swing
7 magic number

Cool Down
1/2 the warm up

Instruction
Squat
Kip

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4/22/2013

Monday

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Warm UP
100 jumping jacks
25 sit ups
10 pull ups

W.O.D I
21,15, 9
Dead lift
Hand release push ups
1 round

AMRAP
Sit Ups 10
Air Squats 20
4 minutes

Cool Down
1/2 the warm up

Instruction
Dead lift

Picture

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4/19/2013

Friday

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Rest Day!!
5 push ups
10 sit ups
15 air squats
AMRAP 7 minutes
Just in case you have to do something!!

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4/18/2013

Thursday

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Warm up
1 lap
75 jumping jacks
25 suit case sit ups

W.O.D 1
5)Hand stand push ups
10)Cleans
15)Pull ups
20)American Swings
25)Box Jumps
2 rounds

Cool Down
1/2 the warm up

Instruction
Clean

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4/17/2013

Wednesday

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Warm up
2 minute ladder
20 toes to bar
20 knee to chest
5 Pull ups
W.O.D
Split Jerk
Broad Jumps
Plate Walk
2-10-2

Cool down
1/2 the warm up

Instruction
Split Jerk

Picture
Evelyn from the 6:30 class top time of the day. 11:04

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4/17/2013

Wednesday

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Warm Up
2 min Ladder Drill
20 Toes to Bar
20 Knees to Chest
10 Pull ups

W.O.D 1
Thruster
Broad Jump
Plate walk

Cool Down
1/2 warm up

Instruction
Thruster

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4/16/2013

Tuesday

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Warm Up
25 Decline push ups
50 step lunge
50 tire jumps
2 minute bridge

W.O.D 1(Contenders)
Clean High Pull 5
Burpee knee tuck 10
AMRAP
10 minutes

W.O.D 2
5 Front squats PVC
10 burpee knee tucks
AMRAP
10 minutes

Instruction
Clean High Pull
Head stand


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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