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a)Skill
Pistol b)MetCon 10 Front Squats 10 Bar Hop Burpees 100 Double Unders 9 Front Squats 9 Bar Hop Burpees 90 Double Unders 8 Front Squats 8 Bar Hop Burpees 80 Double Unders 7 Front Squats 7 Bar Hop Burpees 70 Double Unders 6 Front Squats 6 Bar Hop Burpees 60 Double Unders 5 Front Squats 5 Bar Hop Burpees 50 Double Unders 4 Front Squats 4 Bar Hop Burpees 40 Double Unders 3 Front Squats 3 Bar Hop Burpees 30 Double Unders 2 Front Squats 2 Bar Hop Burpees 20 Double Unders 1 Front Squat 1 Bar Hop Burpee 10 Double Unders 25 Minute Cap *No Rack* L1 135/115 L2 115/75 L3 95/65
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a)Strength
Push Press b)MetCon Power Snatch 5-5-5-5-5-10-10-10-10-10-15-15-15-15-15 GHD Sit Ups 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17 AMRAP12 L1 95/65 L2 75/55 L3 DB Snatch a) Skill
Bar Muscle Ups b)MetCon 800M Run 25 Back Squats 400M Run 25 Front Squats 400M Run 25 Overhead Squats 800M Run L1 135/105 L2 115/95 L3 95/65 Special Holiday Schedule: 9:00am class only and 10:00am Open Gym. HAPPY THANKSGIVING!!!
We are taking our fitness outside the gym. There will be no classes held at Backyard CrossFit today. Instead we will be at Bell Gardens High School. Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am. We will have a small breakfast spread, and will have water and coffee for drinks. We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks. We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am. a)Skill
Rope Climbs b)MetCon "Mario Party" 50 Sit Ups 40 Push Ups 20 Pull Ups 10 Ring Dips 40 Push Ups 30 Push Ups 20 Box Jumps 1o Ring Dips 30 Sit Ups 20 Push Ups 10 Box Jumps 20 Sit Ups 10 Push Ups 10 Sit Ups Classes for today: 5:30am, 6:30am, 5:00pm and 6:00pm. There will be no classes held for 7:00pm and 8:00pm, however there is Open Gym at 7:00pm. Reminder: Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am. We will have a small breakfast spread, and will have water and coffee for drinks. We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks. We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am. a)Strength
Clean and Jerk b)MetCon Hang Clean Chest to Bar Pull Ups 1 to 10 L1 185/155 L2 135/115 L3 115/95 10 Minute Cap Reminder: Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am. We will have a small breakfast spread, and will have water and coffee for drinks. We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks. We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am. a)Strength
Deadlift 40 Reps at 70% *5 Minutes to warm up to 70% 9 Minutes to complete assigned reps. b)MetCon Diane 21-15-9 Deadlift (225/155) Hand Stand Push Ups Reminder: Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am. We will have a small breakfast spread, and will have water and coffee for drinks. We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks. We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am. a) Strength
Establish 3RM Overhead Squat 20 Minutes b)Conditioning 10 Deadlifts 20 Pull Ups 30 American Swings 3 RFT L1 275/225 L2 225/185 L3 185/135 a)Skill
Hand Stand Push Ups b)Conditioning 100M Overhead Walking Lunge 200M Farmers Carry 400M Sandbag Carry 15 Minute Cap a)Conditioning
1 Mile 20 Clean and Jerks 1 Mile 20 Thrusters L1 155/105 L2 135/95 L3 95/65 L4 DB C&J/Thrusters |
AuthorBackyard Staff CategoriesArchives
January 2019
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