Proudly Serving the Eastside of Los Angeles
  • 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

4/30/2016

Saturday 

0 Comments

Read Now
 
a)Strength

Death by Strict Press

b)WOD

Level 1 

AMRAP 3 Minutes
3 Thrusters (135/105)
6 Box Jumps (30/24)

Repeat

Level 2

AMRAP 3 Minutes
3 Thrusters (115/85)
6 Box Jumps (24/20)

Repeat

Level 3

AMRAP 3 Minutes
3 Thrusters (95/65)
6 Box Jumps (20/20)

​Repeat


Share

0 Comments

4/29/2016

Friday 

0 Comments

Read Now
 
a)Skill

Double Unders

b)WOD

Level 1

3 Deadlifts (315/275)
6 Chest to Bar Pull Ups
9 GHD Sit Ups

5 Rounds for Time

Level 2

3 Deadlifts (275/225)
6 Pull Ups
9 GHD Sit Ups

5 Rounds for Time

Level 3

3 Deadlifts (225/185)
6 Pull Ups or Band Assisted Pull Ups (No Kip)
9 Ab Mat Sit Ups

5 Rounds for Time

Share

0 Comments

4/28/2016

Thursday 

0 Comments

Read Now
 
a)Mobility

b)WOD

ISABEL

30 Snatches for time

Level 1 135/95
Level 2 95/65
Level 3 65/35

Share

0 Comments

4/27/2016

Wednesday

0 Comments

Read Now
 
a)Skill

Pull Ups

b)WOD

400M Run
75 Air Squats

3 Rounds for Time

​

Share

0 Comments

4/26/2016

Tuesday 

0 Comments

Read Now
 
a)Strength

Power Cleans

b)WOD

75 Shoulder to Overhead

*100M Run every time the bar is put down*

Partner Workout

Level 1 115/95
Level 2 95/65
​Level 3 65/35 (Training Bars)


Share

0 Comments

4/25/2016

Monday

0 Comments

Read Now
 
a)Strength

Back Squat

b)WOD

Level 1

Minute 1- 30 Kettlebell Swings (53/35)
Minute 2- 20 Burpees
Minute 3- 15 Toes to Bar
Minute 4- Rest

4 Rounds for Time

Level 2

Minute 1- 30 Kettlebell Swings (44/26)
Minute 2- 20 Burpees
Minute 3- 15 Leg Lifts
Minute 4- Rest
4 Rounds for Time

Level 3

Minute 1- 30 Kettlebell Swings (35/18)
Minute 2- 20 Burpees
Minute 3- 15 Knee Ups/Knees to Chest
Minute 4- Rest

​4 Rounds for Time

Share

0 Comments

4/23/2016

Saturday 

0 Comments

Read Now
 
a)Skill

Turkish Get Up

b)WOD

Level 1

5 Push Press (115/95)
5 Bar Hop Burpees

AMRAP 10 Minutes

Level 2

5 Push Press (95/75)
5 Bar Hop Burpees

AMRAP 10 Minutes

Level 3

5 Push Press (65/45)
5 Bar Hop Burpees

AMRAP 10 Minutes
​

Share

0 Comments

4/22/2016

Friday 

0 Comments

Read Now
 
a)Skill

Hollow Rocks
Hollow Hold

b)WOD

Level 1
0:45 seconds on/0:15 seconds off
Max Box Jump Overs (24/20)
0:45 seconds on/0:15 seconds off
Ring Dips
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (95/65)
0:45 seconds on/0:15 seconds off
Plank Hold

Level 2
0:45 seconds on/0:15 seconds off
Max Box Jump Overs (20/20)
0:45 seconds on/0:15 seconds off
Ring Dips/Band Assisted
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (75/45)
0:45 seconds on/0:15 seconds off
Plank Hold

Level 3
0:45 seconds on/0:15 seconds off

Max Box Jump Overs (20/20)
0:45 seconds on/0:15 seconds off
Ring Dips/Box Assisted
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (65/35)
0:45 seconds on/0:15 seconds off
Plank Hold

Share

0 Comments

4/21/2016

Thursday 

0 Comments

Read Now
 
a)Strength

Front Squat

b)WOD

Level 1

10 Deadlifts (225/185)
20 Hand Release Push Ups

5 Rounds for Time

Level 2

10 Deadlifts (185/135)
20 Hand Release Push Ups

5 Rounds for Time

Level 3

10 Deadlifts (135/105)
20 Hand Release Push Ups

5 Rounds for Time
​

Share

0 Comments

4/20/2016

Wednesday 

0 Comments

Read Now
 
a)WOD

*Partner Workout*
*Run must be completed together, both partners must be present before picking up the barbell, only one partner works at a time, reps can be split/distributed in any way, one barbell per team*

Level 1

800M Run
40 Power Snatches (95/65)
40 Overhead Squats
40 Push Press
800M Run

Level 2

800M Run
40 Power Snatches (75/45)
40 Overhead Squats
40 Push Press
800M Run

Level 3

800M Run
40 Power Snatches (65/35)
40 Overhead Squats
40 Push Press
800M Run
​

Share

0 Comments
<<Previous
Details

    Author

    Backyard Staff

    Categories

    All

    Archives

    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    April 2014
    March 2014
    February 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013

    RSS Feed

Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
Proudly powered by Weebly
  • 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