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11/30/2017

THURSDAY

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a)Strength

Turkish Get Up

b)WOD

400M Run
25 Pull Ups

4 Rounds for Time

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11/29/2017

WEDNESDAY

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a)Partner WOD

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Hand Stand Push Ups

AMRAP 26 Minutes

Level 2 185/105
Level 3 135/55

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11/28/2017

TUESDAY

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a)Strength

Back Squat

b)WOD

15 Front Squats (135/95)
50 Double Unders

5 Rounds for Time

Level 2 95/55
​Level 3 65/35

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11/27/2017

MONDAY

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a)Strength

EMOM 6 Minutes

4 Power Cleans

b)WOD

Open Workout 15.4

AMRAP 8 Minutes

​3 Hand Stand Push Ups
3 Cleans (185/125)
6 Hand Stand Push Ups
3 Cleans
9 Hand Stand Push Ups
3 Cleans
12 Hand Stand Push Ups
6 Cleans
15 Hand Stand Push Ups
6 Cleans
18 Hand Stand Push Ups
6 Cleans
21 Hand Stand Push Ups
9 Cleans

+ 3 reps HSPU each round
+ 3 reps Clean after every 3rd Round

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11/25/2017

SATURDAY

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a)Strength

Overhead Squat

b)WOD

25 Deadlift (135/95)
50 Double Unders
400M Run

3 Rounds for Time

Level 2 95/65
​Level 3 65/35

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11/24/2017

FRIDAY

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Special Schedule

9:00am- CrossFit
10:00am- Burn
11:00am- Open Gym

a)Skill

Rope Climbs

b)WOD

EMOM 16 Minutes

Even: 10 Push Press (115/85)
Odd: 15 Box Jumps (24/20)

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11/23/2017

THURSDAY

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3rd Annual Thanksgiving Kickball Game

No classes

Event will be held at Bell Gardens High School

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11/22/2017

WEDNESDAY

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a)Partner WOD

AMRAP 10 Minutes
200M Run
8 Hang Squat Cleans (135/95)

Rest 3 Minutes

AMRAP 10 Minutes
200M Row
6 Squat Cleans

Rest 3 Minutes

AMRAP 10 Minutes
20/15 Cal Bike
4 Clean and Jerks

Level 2 95/65
Level 3 65/35
​



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11/21/2017

TUESDAY

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a)Strength

Back Squat

Establish a 20 Rep Max

b)WOD

50 GHD Sit Ups
50 Burpees
40 GHD Sit Ups
40 Burpees
30 GHD Sit Ups
30 Burpees

Level 2 and 3- Sub GHD Sit ups w/Ab Mat Sit Ups

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11/20/2017

MONDAY

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a)Partner WOD

400M Run
300 Wall Balls (20/14)
200 Box Jump Overs (24/20)
100 Deadlifts (225/155)
400M Run

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