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8/31/2017

THURSDAY

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a)Strength/Skill

Bar Muscle Ups

b)WOD

400M Run
25 Kettlebell Swings (53/35)
15 Back Extensions

3 Rounds for time

Level 2 45/26
​Level 3 26/18

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8/30/2017

WEDNESDAY

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a)Strength

Snatch Complex

1 Hang Snatch + 1 Full Snatch

b)WOD

15 Wall Balls (20/14)
30 Double Unders

AMRAP 9 Minutes

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8/29/2017

TUESDAY

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a)WOD

0:00-5:00 minutes
Row 500 Meters
AMRAP Power Cleans (225/155) remaining time

Rest 3 Minutes

8:00-13:00
25 Calories Assault Bike
AMRAP Push Jerks (225/155) remaining time

Rest 3 Minutes

16:00-21:00
Run 400 Meters
AMRAP Front Squat (225/155) remaining time

Level 2 185/125
Level 3 135/85

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8/28/2017

MONDAY

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a)Strength

Back Squat

b)WOD

EMOM 10 Minutes
5 Push Press (155/105)
​7 Burpees

Level 2 115/85
Level 3 75/55

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8/26/2017

SATURDAY

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a)Strength

Snatch Complex

b)WOD

RANDY

​75 Snatches For Time (75/55)

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8/25/2017

FRIDAY

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a)Strength

Push Press

b)WOD

10 Deadlifts (315/225)
10 Bar Hop Burpees

3 Rounds for Time

Level 2 245/175
​Level 3 185/135

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8/24/2017

THURSDAY

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a)Strength

Hand Stand Push Ups

b)WOD

400M Run
40 Double Unders
20 Dumbell Lunges (50/35)

AMRAP 20 Minutes

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8/23/2017

WEDNESDAY

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a)Strength

Hang Clean Complex

b)WOD

FRAN

21-15-9

Thrusters (95/65)
Pull Ups

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8/22/2017

TUESDAY

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a)WOD

1 Minute Max Cal Row
1 Minute Max Assault Bike Calories
1 Minute Max reps alteranate arm Dumbell Snatch (50/35)
1 Minute Max GHD/Ab Mat Sit Ups

Rest 1 Minute

2 Minutes Max Cal Row
2 Minutes Max Assault Bike Calories
2 Minute Max reps alternate arm Dumbell Snatch
2 Minutes Max reps GHD/Ab Mat Sit Ups

Rest 1 Minute

3 Minutes Max Cal Row
3 Minutes Max Assault Bike
3 Minutes Max reps alternate arm Dumbell Snatch
3 Minutes Max reps GHD/Ab Mat Sit Ups

​Score: Total Reps

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8/21/2017

MONDAY

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a)Strength

Front Squat

b)WOD

AMRAP 9 Minutes

3 Power Cleans (225/155)
9 Wall Balls (20/14)

Level 2 185/125
​Level 3 135/85

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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