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12/31/2015

Thursday

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New Years Eve WOD

a)Team of 4

Air Squats
Burpees
Sit Ups
Pull Ups

*Team must accumulate 2015 reps*
*Every 2 Minutes, movements will rotate*

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12/30/2015

Wednesday

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a)Strength

Strict Press

b)MetCon

EMOM 14
Odd: 10 Sumo Deadlift High Pull
Even: 15 Box Jumps

L1 115/95
L2 95/75
L3 75/55

​

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12/29/2015

Tuesday

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a)Skill

Double Unders

L1 100 For Time
L2 10 EMOM
L3 AMRAP

7 Minutes

b)MetCon

"DT"

12 Deadlift
9 Hang Clean
6 Push Jerks

5RFT

L1 155/105
L2 135/85
​L3 95/65

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12/28/2015

Monday

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a)Strength

Squat

b)MetCon

2 Power Snatch
2 Toes to Bar
4 Power Snatch
4 Toes to Bar
...

AMRAP10
*Ladder- each round add 2 reps*

L1 95/65
L2 75/55
​L3 DB Snatch


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12/26/2015

Saturday 

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a)Skill

Rope Climbs

b)MetCon

Calorie Row
Deadlift
Med Ball Cleans
Hand Release Push Ups

:45 seconds on/:15 seconds on

5 Rounds
​

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12/25/2015

Friday 

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Rest Day!

Merry Christmas!

Enjoy the day with your families.  The mind is just important as the body.  

​Hug somebody!

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12/24/2015

Thursday 

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12 Days of Christmas

1 Sumo Deadlift High Pull (75/55)
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 KB Swings (53/35)
7 Pull Ups
8 Weighted Sit Ups
9 Box Jumps
10 Double Unders
11 Burpees
12 Overhead Walking Lunge
​

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12/23/2015

Wednesday 

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a)Strength

Clean and Jerk

b)MetCon

2 Wall Balls
10 Double Unders
4 Wall Balls
10 Double Unders
6 Wall Balls
10 Double Unders
8 Wall Balls
10 Double Unders
10 Wall Balls
20 Double Unders
....

AMRAP 12

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12/22/2015

Tuesday

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a)Skill

Active Shoulders
Pull Up Progressions

b)MetCon

NANCY

400M Run
15 Overhead Squats

5 RFT

​

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12/21/2015

Monday

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a)Strength

Deadlift

b)MetCon

12-9-6

Squat Cleans
Bar Muscle Ups

L1 225/185
L2 185/135 (Chest to Bar)
L3 135/105 (Pull Up)
L4 KB Swing (Pull Up or Ring Row)



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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