Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home Home HomeHome Home Home
hero right

Archive: Aug 2017

8-23-2017

Deadlift 5-4-3-2-1

8:00 in pairs
1. 800m Run then AMRAP Pullups (total)
2. 800m Row then AMRAP Thrusters (total)

8-22-2017

Clean and Jerk practice

CROSSFIT OPEN 14.4
AMRAP 14:00
50 Calorie Row
40 Toes to Bar
30 Wallball Shots
20 Cleans (Any style)

ATTENTION: On Friday, Saturday, and Monday (8-18, 8-19, & 8-21) Tamyra Gonzalez will be coaching. Please see the whiteboard in the gym for the workout!

8-17-2017

Bench Press 5×5

4 Rounds:
100m Lungewalk
Pullups to failure

8-15-2017

Snatch 5×2

17.1 Open WOD
10 Alternating DB Snatches
15 Burpee Box Jumps
20 Alternating DB Snatches
15 Burpee Box Jumps
30 Alternating DB Snatches
15 Burpee Box Jumps
40 Alternating DB Snatches
15 Burpee Box Jumps
50 Alternating DB Snatches
15 Burpee Box Jumps

8-14-2017

Romanian Deadlifts 5×5

“The Longest Mile”
8 Rounds For Time:
10 Air Squats
10 Pushups
10 Situps
200m Run

8-12-2017

3 Rounds For Time
400m Run
15 Pushups
10 Toes-to-Bar

3 Rounds For Time
400m Row
50m Lungewalk
10 Tire Flips

8-11-2017

In Pairs:

120 Bodyrows total
(one person jumpropes while one works)

120 Wallballs total
(one jumpropes while one works)

50 Tire Flips total

then

Team Row

8-10-2017

Thrusters 5×5
paired with
Pullups 5×5

20-18-16-14-12-10-8-6-4-2 reps of:
KB Swings
Pushups
Situps

8-8-2017

NOTE: On Tuesdays we will no longer be doing only Olympic Lifting or Boxing. We will start adding in CrossFit Benchmark Workouts to periodically test your physical fitness. This Tuesday is “Jackie”

“Jackie”
For Time:
1000m Row
50 Thrusters (45lbs)
30 Pullups