Proudly Serving the Eastside of Los Angeles
  • Welcome
    • BYCF Members
  • 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

5/31/2017

WEDNESDAY

0 Comments

Read Now
 
a)Strength

Big Clean Complex

High Hang Squat Clean
Hang Squat Clean
Full Squat Clean + Push Press
High Hang Squat Clean
Hang Squat Clean
Full Squat Clean + Push Jerk
High Hang Squat Clean
Hang Squat Clean
Full Squat Clean + Split Jerk

To complete the complex all 12 reps must be done unbroken

Find a heavy single for the day

Share

0 Comments

5/30/2017

TUESDAY

0 Comments

Read Now
 
a)Strength

Push Press

b)WOD

EMOM 10 Minutes

Even: 5 Deadlifts (275/195)
Odd: 15 Box Jumps (24/20)

Level 2 225/155
Level 3 185/115

​

Share

0 Comments

5/29/2017

MONDAY

1 Comment

Read Now
 
Memorial Day

"MURPH"

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

Partition the reps as you see necessary.  Rx 20/14 weight vest.

Share

1 Comment

5/27/2017

SATURDAY

0 Comments

Read Now
 
a)Strength

Muscle Up

b)WOD

30 Overhead Squats (95/65)
100 Double Unders

3 Rounds for Time

Level 2 65/35
​Level 3 45/35

Share

0 Comments

5/26/2017

FRIDAY

0 Comments

Read Now
 
a)Strength

Push Jerk

b)WOD

60 Push Ups
40 Pull Ups
20 Thrusters (155/105)

Level 2 (115/105)
​Level 3 (75/45)

Share

0 Comments

5/25/2017

THURSDAY

0 Comments

Read Now
 
a)Skill

Double Unders

b)WOD

AMRAP 15 Minutes

7 Bar Muscle Up
10 Hang Cleans (115/80)
50 Air Squats

Level 2 95/65
Level 3 65/35

​

Share

0 Comments

5/24/2017

wednesday

0 Comments

Read Now
 
a)WOD

AMRAP 4 Minutes
8 Box Jumps (24/20)
8 Hand Release Push Ups

Rest 2 Minutes

AMRAP 4 Minutes
8 Toes to Bar
8 Weighted Step Ups (53/35 KB)

Rest 2 Minutes

AMRAP 4 Minutes
8 Calorie Row
8 Wall Balls (20/14)

Rest 2 Minutes

AMRAP 4 Minutes
8 Calories Assault Bike
8 Med Ball Cleans (30/25)


Level 2 Box (20/20) Step Up (45/26) Clean (25/20)
Level 3 Box (20/20) Step Up (35/18) Clean (20/14)

Share

0 Comments

5/23/2017

TUESDAY

0 Comments

Read Now
 
a)Strength 

Barbell Complex

High Hang Snatch+Hang Snatch+Snatch

Build to a heavy single

b)WOD

EMOM 9 Minutes
10 KB Swings (53/35)
5 Burpees

Level 2 45/26
​Level 3 26/18

Share

0 Comments

5/22/2017

monday

0 Comments

Read Now
 
a)Strength

Deadlift

b)WOD

25 Back Squats (225/155)
1 Mile Run
25 Back Squats 

Level 2 185/135
Level 3 135/95

Share

0 Comments

5/20/2017

SATURDAY

0 Comments

Read Now
 
a)Skill

Ring Muscle Up

b)WOD

AMRAP 15 Minutes
10 Floor Press (135/95)
20 Deadlift (135/95)
30 Box Jumps (24/20)

L2 95/65
L3 65/35


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
    • BYCF Members
  • 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