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Concrete Body Crossfit

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Archive: Jan 2017

1-31-2017

Boxing

1-30-2017

Barbell Lunges 4×8
Push Press 5×5

For Time:
50 Goblet Squats
50 Situps
50 Wallballs
400m Run

1-28-2017

AMRAP 7:00
20 KB Swings
10 Toes to Bar
10 Pushups

AMRAP 7:00
20 Ballslams/Hammerstrikes
200m Sprint

AMRAP 7:00
21 Airsquats
15 Situps
9 Burpees

1-27-2017

In Pairs/Threes:
100 Bodyrows
100 Thrusters
100 Tire Flips
200 KB Swings
100 Burpees
One athlete works at a time. The non-workers jumprope or plank.

1-26-2017

Bench Press 5×5
Romanian Deadlifts 5×5

4 Rounds For Time:
400m Run
10 Pullups

1-24-2017

Olympic Lifting

1-23-2017

Bent Over Barbell Row 3×10
Back Squats 5×5

AMRAP 10:00
10 Cycle Split Jumps
10 Pushups
10 Situps

1-21-2017

5 Circuits of:
Turkish Get ups
Russian Twists
Bodyrows
Plank
Burpees
1 minute each station.

1-20-2017

Hang Power Clean 5×3

Toes to Bar 4×10
paired with
Partner Glute Ham Raise 4×10

For Time:
100 KB Swings
100 Pushups
partition reps as needed

1-19-2017

DB Push Press 5×5
paired with
Pullups 5×8

Death By Squats