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10/31/2017

TUESDAY

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Happy Halloween or Happy Game 6 of the World Series!!!

a)WOD

AMRAP 31 Minutes

13 Power Snatch (135/95)
13 Box Jumps (24/20)
13 Hand Stand Push Ups
13 Goblet Squats (53/35)
13 Cal Bike
13 Ring Rows

Level 2 BB (115/80) Box (20/20) KB (45/26)
​Level 3 BB (95/65) Box (20/20) KB (35/18)

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10/30/2017

mONDAY

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a)Strength

Power Clean

b)WOD

AMRAP 10 Minutes

10 Push Press (115/80)
10 Toes to Bar
10 Kettlebell Swings (53/35)

Level 2 BB (95/65) KB (45/26)
Level 3 BB (65/35) KB (35/18)

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10/28/2017

SATURDAY

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a)WOD

Bear Complex

7 Unbroken Sets consisting of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds

*Increase Load every round, score is weight used for the final round*

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10/27/2017

FRIDAY

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a)Strength

Split Jerk

b)WOD

6 Burpees
9 Wall Balls (20/14)
12 Front Rack Lunges

AMRAP 15 Minutes

​

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10/26/2017

THURSDAY

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a)Strength

Hand Stand Push Ups

b)WOD

2 Rope Climbs
15/12 Cal Row
20 Kettlebell Swings (53/35)

5 Rounds for Time

Level 2 45/26
​Level 3 26/18

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10/25/2017

WEDNESDAY

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a)Strength

Front Squat

b)WOD

21-15-9 
Overhead Squat (95/65)
Toes to Bar

65-45-27
Double Unders

Level 2 75/45
​Level 3 65/35

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10/24/2017

TUESDAY

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a)WOD

ANDY

25 Thrusters (115/80)
50 Box Jumps (24/20)
75 Deadlifts
1.5 Mile Run
75  Deadlifts
50 Box Jumps
25 Thrusters

Level 2 BB(95/65) Box (20/20)
Level 3 BB (65/35) Box (20/20)
​

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10/23/2017

Monday

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a)Strength

Power Snatch

b)WOD

10 Bar Hop Burpees
10 Push Press

AMRAP 8 Minutes

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10/21/2017

Saturday

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a)Strength

DT

(155/105)
12 Deadlifts
9 Hang Cleans 
6 Push Jerks

5 Rounds for Time

*Every time bar is dropped, 1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Squats)*

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10/20/2017

FRIDAY

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a)Strength

Back Squat

b)WOD

25 Double Unders
20 Kettlebell Swings 
15 Burpees

​AMRAP 10 Minutes

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Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • Welcome
    • Member Portal
  • 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