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12/26/2018

Wednesday

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a)WOD

10 Clean and Jerks 135/95
10 Toes to Bar
10 Clean and Jerks 185/130
15 Toes to Bar
10 Clean and Jerks 205/145

​For Time

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12/25/2018

Tuesday

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Merry Christmas Team Backyard

Regular schedule resumes tomorrow- Enjoy the rest day with friends and family.

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12/24/2018

Monday

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Happy Christmas Eve

12 Days of Christmas WOD

​100M Run
2 HSPU
3 Squat Clean 185/125
4 Front Squat 185/125
5 Chest to Bar
6 Burpees
7 Deadlift 185/125
8 Wall Balls 20/14
9 Toes to Bar
10 Russian KB Swing 70/53
11 DB Thruster 50/35
12 Devils Press 50/35

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12/22/2018

Saturday

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a)Partner WOD

​100 Wall Balls 20/14
80 Cal Row
60 Alt DB Snatch 50/35
40 Chest to Bar Pull Ups
20 Burpees over Rower

Rest 5 Minutes

500M Run
25 Cals Bike
100ft Walking Lunge 150/100

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12/21/2018

Friday

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a)Strength

Overhead Squat

b)WOD

​AMRAP 12 Minutes
2 Rope Climbs
6 Hang Squat Clean 185/135
12/10 Cals Bike

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12/20/2018

Thursday

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a)Skill 

Pull Ups

b)WOD

​400M Run
20 Push Press (65/45)
20 Box Jump Overs 24/20
5 Rounds for Time

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12/19/2018

Wednesday

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a)Strength

Pause Front Squat

b)WOD

​Minute 1: 15 Pull Ups
Minute 2: 15 HSPU
Minute 3: 15 Deadlifts 225/155

5 Rounds

Score: Reps not completed within the minute

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12/18/2018

Tuesday

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a)Tuesday Mash

​Running Clock

25/20 Cals Bike
25 Wall Balls 20/14
25 Hang Snatch 95/65

3 Rounds 

Rest 5 Minutes

40 Double Unders
200M Row
10 Power Snatch 135/95

Rest 3 Minutes

100 Russian Twist

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12/17/2018

Monday

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a)Strength

Clean

b)WOD

AMRAP 10 Minutes
10 Front Squats 135/95
​10 Bar Hop Burpees

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12/15/2018

Saturday

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a)Strength

Back Squats

b)WOD

DORK

60 Double Unders
30 Kettlebell Swings
15 Burpees

​6 Rounds for Time

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Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • Welcome
  • Get Started
    • Drop In Policy
  • Pricing
  • Class Schedule
  • About Backyard
    • Programs
    • Coaching Staff
  • Workout of the Day
  • Media
  • Membership Hold
  • Membership Cancellation