Proudly Serving the Eastside of Los Angeles
  • 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

Saturday

10/31/2015

0 Comments

 
Happy Halloween!!!

May you all enjoy the festivities with your families.  Have fun, be safe, eat candy or treats and get ready to pay the price on Monday!

a)Strength

Deadlift

1x10 @50%
1x8 @60%
1x6 @65%
4x4 @70%

b)Conditioning

10 Strict Press
20 Push Press
30 Push Jerk

2 RFT

*200M Run Penalty for dropping the bar*

L1 115/95
L2 95/65
​L3 65/35
0 Comments

Friday

10/30/2015

0 Comments

 
a)Strength

Back Squat
1x10 @50%
1x8 @60%
5x6 @70%

b)Conditioning

EMOM10

Even: 10 Overhead Squats
Odd: 15 Toes to Bar

L1 135/105
L2 115/75
​L3 95/65
0 Comments

Thursday

10/29/2015

0 Comments

 
a)Skill

Rope Climbs

b)Conditioning

6 Hang Cleans
60 Wall Balls
6 Front Squats

AMRAP 13

*Teams of 2*

L1 185/135
L2 155/105
​L3 95/65
0 Comments

Wednesday 

10/28/2015

0 Comments

 
a)Skill

HSPU

b)Conditioning

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
0 Comments

Tuesday

10/27/2015

0 Comments

 
a)Strength

Clean and Jerk

1x5 at 50%
1x5 at 60%
1x4 at 65%
4x4 at 70%

b)Conditioning

12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

L1 95/65
L2 75/45
L3 65/35
​L4 DB Thruster


0 Comments

Monday

10/26/2015

0 Comments

 
a)Skills

Pistols

b)Conditioning

400M Run
21 HSPU
21 KB Swings
400M Run
15 HSPU
15 KB Swings
400M Run
9 HSPU
9 KB Swings

L1 70/53
L2 53/35
​L3 35/20

0 Comments

Saturday

10/24/2015

0 Comments

 
a)Skill

Muscle Up

b)Conditioning

2 Rope Climbs
10 Back Squats

AMRAP8

L1 225/185
L2 185/135
L3 135/95
​
0 Comments

Friday 

10/23/2015

0 Comments

 
a)Skill

Turkish Get Up

b)Conditioning

HSPU
Burpee
Air Squat

1-10-1

​25 Minute Cap
0 Comments

Thursday

10/22/2015

0 Comments

 
a)Strength

Bench Press

40 Reps at 70%

b)Conditioning

400M Run
21 Thrusters

3 RFT

L1 95/65
L2 75/45
​L3 65/35

0 Comments

Wednesday

10/21/2015

0 Comments

 
a)Skill

Double Unders

b)Conditioning

"Deck of Death"

Hearts - KB Swings
Spades- Weighted Sit Ups
Clubs- Overhead Lunges
Diamonds- Squat Jumps

Team of 3 or 4

Each team will be given a deck of cards, goal is to get through the deck as fast as possible.

​20 Minute Cap

0 Comments
<<Previous

    Author

    Backyard Staff

    Categories

    All

    Archives

    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

Proudly powered by Weebly
  • 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
✕