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6/15/2013

Saturday

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Warm up

20 yard lunge

Forward and reverse

W.O.D

100m run 10 push ups

10m run 10 sit ups

AMRAP

12 minutes

Strength

Trainers choice

Cool down

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6/13/2013

Thursday

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Warm up

Trainers choice

W.O.D

Sumo high pull

Chin ups

leap frogs

3,6,9,12--

AMRAP 15 minutes

Strength

Shoulder shrug

5 sets of a 10 second hold

Cool down

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6/12/2013

Wednesday

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Warm up

3 minute stepper

25 wall squats

10 ring push ups

WOD

Front Squat 10

Shoulder push ups 5

Front squat 15

Shoulder push ups 10

Front squat 20

Shoulder push ups 15

1 round

Strength

Deadlift

3x3x3x3x3

Cool down

1/2 the warm up

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6/11/2013

Tuesday

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Warm up

2 minute ladder drill

25 supermen

20 jumping knees to chest

W.O.D

Push press

Bear Crawl

Hand release Burpee

8 is the magic #

Strength

Hang clean

4x4x4x4x4

Cool Down

1/2 the warm up!

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6/10/2013

Monday

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Warm up

Trainer's choice

Wod

Barbara

20 pull ups

30 push ups

40 sit ups

50 air squats

5 rounds- 3 minute rest in between rounds

Cool down

Trainers choice!

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6/6/2013

Thursday

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Warm up

25 push ups

25 sit ups

25 wall squats

WOD

Sumo high pull. 15

Plate push up.   10

Double unders. 5

A.M.R.A.P

15 minutes

Strength

Over Head squat

4x4x4x4

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6/5/2013

Wednesday

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Warm up

50 plate twists

100 yard walking lunge

W.O.D

10 burpee box jumps

10 ring dips

5 rounds

Strength

Snatch

2x2x2x2x2x2

Cool Down

1/2 the warm up!

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2 Comments

6/4/2013

Monday

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Test Day!!!

Fran!!!

21,15,9

Thrusters (95)

Pull ups!

Picture

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6/4/2013

Tuesday

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Warm up

2 minute jump rope

10 toes to bar

25 superman

W.O.D

1 lap

30 American swings

30 knees to chest

4 rounds

Strength

Back squat

5x5x5x5

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6/1/2013

Saturday

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Warm up

2 minute jump rope

Agilities

W.O.D

8 dead lifts

100m sprint

8 rounds

Strength

5x5x5x5

Press

Cool down

1 Minute jump rope

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Backyard CrossFit
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Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • 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