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5/31/2016

Tuesday

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a)Strength

Power Snatch

b)WOD
  
Running Clock

Minute 1- 15 Box Jumps
Minute 2- 30 Kettlebell Swings
Minute 3- 45 Double Unders

3 Rounds

Level 1 Box Jump (30/24) Kettlebell (53/35)
Level 2 Box Jump (24/20) Kettlebell (35/26)
Level 3 Box Jump (20/20) Kettlebell (26/18)

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5/30/2016

Monday

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Memorial Day

Murph

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Partition the reps as you see fit*
​*Wear a weight vest (20/14) if you have one*

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5/28/2016

Saturday 

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a)Strength

Overhead Squat

b)WOD

800M Run
Sumo Deadlift High Pull (AMRAP)

5 Minutes

Rest 2 Minutes

3 Rounds

*Score is total reps of SDLHP performed within the 5 Min Cap*

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5/27/2016

Friday 

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a)Skill

Pistol

b)WOD

Ladder 1-2-3-4-5-6... 
Reps increase by 1 after each round until the end of the AMRAP

AMRAP 12 Minutes
Hang Clean
Pull Ups

Level 1 (185/135)
Level 2 (155/105) Pull Ups (Strict w/Band)
Level 3 (95/75) Pull Ups (Box Jump Pull Up)
​Level 3 (DB Thruster) Pull Ups (Ring Rows)

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5/26/2016

Thursday 

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a)Strength

Strict Press

b)WOD

10 Deadlift
20 Box Jumps
30 Kettlebell Swings

Level 1 DL (275/225) Box Jump (30/24) KB (53/35)
Level 2 DL (225/185) Box Jump (24/20) KB (35/26)
Level 3 DL (135/95) Box Jump (20/20) KB (26/18)

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5/25/2016

Wednesday 

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a)Skill

Pull Ups

b)WOD

Team of 3

250M Row
400M Run
60 Burpees
80 Goblet Squats

4 Rounds for Time

Level 1 70/53
Level 2 53/35
Level 3 26/18

1 Person works with the exception of the Run, that is done together.

​

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5/24/2016

Tuesday

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a)Strength

Back Squat

b)WOD

25 push Press
50 Air Squats

AMRAP 10 Minutes

Level 1 (95/65)
Level 2 (75/55)
Level 3 (45/35)
Level 4 (DB Push Press)

​

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5/23/2016

Monday

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a)Strength

Cluster

Find 1RM

b)WOD

EMOM 20 Minutes

Odd: 10 Medicine Ball Cleans
Even: 15 Hand Release Push Ups

Level 1 30/20
Level 2 25/14
Level 3 20/10
​Level 4 14/6

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5/21/2016

Saturday

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a)Strength

Power Snatch

b)WOD

100M Run
10 Ab Mat Sit Ups
10 Push Ups

AMRAP 2 Minutes
Rest 1 Minute

3 Rounds

​All Levels

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5/20/2016

Friday 

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a)Skill

Double Unders

b)WOD

EMOM 20 Minutes

Level 1

Even: 6 Overhead Squat (135/105)
Odd: 3 Bar Muscle Ups

Level 2

Even: 6 Overhead Squats (115/75)
Odd: 3 Chest to Bar Pull Ups

Level 3

Even: 6 Overhead Squats (95/65)
Odd: 3 Pull Ups or 3 Band Assisted Strict Pull Ups

​

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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