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Thursday

7/31/2014

0 Comments

 
A) Strength
OFF
Note:  Work on a skill movement!  Practice! Practice! Practice!

B) Conditioning

Buy In: 1 Lap

4 Rounds
250M Row
25 Double Unders

Buy Out: 1 Lap


0 Comments

Wednesday

7/30/2014

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A) Strength

Push Jerk

B) Conditioning

20 Minute EMOM
Odd: 5 Push Jerks +10 Sit Ups
Even: 2 Overhead Squats + 3 Toes to Bar
0 Comments

Tuesday

7/29/2014

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A) Strength

Deadlift

B) Conditioning

1 Deadlift (225/185)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
2 Deadlifts 
1 Round of Cindy
3 Deadlifts
1 Round of Cindy
4 Deadlifts
1 Round of Cindy...

15 Minute AMRAP
+1 Deadlift each round!
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Monday

7/28/2014

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A) Strength
Thruster

B)Conditioning

"Kelley"
5 Rounds for time
400M Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/10)


0 Comments

Saturday

7/28/2014

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A) Strength
Clean

B) Conditioning

1. 10 Medicine Ball Cleans
5 Hand Stand Push Ups
10 Rounds for time

2. 400M Run
20 Calorie Row
3 Rounds

0 Comments

Friday

7/28/2014

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A) Strength
Overhead Squat

B) Conditioning
3 Overhead Squats (95/65)
6 Toes to Bar
9 HR Push Ups
12 Wall Balls (20/10)

15 Minute AMRAP
0 Comments

Thursday

7/24/2014

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A) Strength

Rest Day/OFF

B) Conditioning

50 Box Jumps (24/20)
40 KB Swings (55/35)
30 Burpees
20 Sumo High Pull (95/65)
10 Man Makers


0 Comments

Wednesday

7/23/2014

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A) Strength

Clean

B) Conditioning

EMOM 25 Minutes

1st 10 Minutes: 3 Power Cleans
2nd 10 Minutes: 2 Front Squats
Last 5 Minutes: 1 Thruster


0 Comments

Tuesday

7/22/2014

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Picture
A) Strength

Bench Press

B) Conditioning

7 Bench Press (135/95)
14 Sit Ups
21 Double Unders

7 Rounds for Time


0 Comments

Monday

7/21/2014

0 Comments

 
A) Strength

Back Squat

B) Conditioning

21 Deadlift (185/135)
15 Pull Ups
9 Back Squat (185/135)

3 Rounds for time
0 Comments
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  • Welcome
  • Backyard CrossFit Home
    • About Us/Programs
    • Coaches and Contact
  • Getting Started
  • Membership
  • Class Schedule
  • Workout of the Day
  • Drop In Policy
  • Media
    • 18.1
    • 18.2
    • 18.3
    • 18.4
    • 18.5
  • Community
    • BYCF Intramural Open 2016
    • 2015 Pre-Games Bash
  • Membership Cancellation
✕