Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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Archive: Dec 2016

12-31-2016

4 Rounds:
1 min max Calories on Rower/Bike
1 min max reps KB Swings
1 min max reps Bodyrows
1 min max reps Wallballs
1 min max reps Tireflips
1 min max reps Burpees

12-30-2016

Romanian Deadlift 5×5
paired with
Toes-to-Bar 5×10

In Teams:
AMRAP 4:00 of
Bodyrows
Burpees
Tireflips

12-29-2016

Strict Press 5×5
paired with
Pullups 5×8

20-18-16-14-12-10-8-6-4-2 Reps of:
Goblet Squats
Pushups
Situps

12-27-2016

Individual Correctives
Snatches
Clean and Jerks
Overhead Squats 3×5

12-26-2016

Chest Supported DB Row 5×10
paired with
Ring Dips 5×10

3 Rounds For Time
20 KB Swings
200m Run
20 KB Snatches or One Armed Swings
200m Run
20 Burpees
200m Run

There will be no class on Sat Dec 24. Normal schedule resumes Mon Dec 26. Enjoy!

12-23-2016

5 Sets:
1 Clean + 5 Front Squats

Snatch Grip High Pull 5×3

AMRAP 12:00
5 Pullups
10 Pushups
15 Squats

12-22-2016

DB Bench Press 5×5
Glute Ham Raise 3×10

Bear Complex

12-20-2016

Boxing

12-19-2016

Barbell Reverse Lunge 5×5 each
Lawnmowers 4×10

For Time:
5 Rounds
200m Run
20 KB Swings
6 Pullups