Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Aug 2017

8-31-2017

Glute Ham Raise 3×10

Pullups 5×5
paired with
Ab Wheel 5×10

Team Row

8-30-2017

Push Press 5×5

10 Rounds:
5 Burpees
7 Toes To Bar
9 Wallballs

8-29-2017

Snatch Practice

“Fight Gone Bad”

3 Rounds of:
Wall-ball
Deadlift high-pull
Box Jump
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

8-28-2017

Front Squat 5×5

2 Rounds For Time:
400m Run
40 KB Swings
30 Situps
20 Pushups
10 Pullups

8-26-2017

“FAT AMY”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
100 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
*substitue Bodyrows for Burpees and Push Ups for Situps if you were in class on Friday

8-25-2017

For Quality:
Bulgarian Split Squat 4×8 each
paired with
AB wheel out 4×10

AMRAP 8:00
18 KB Swings
12 Toes-to-Bar
9 Burpees

8-24-2017

Deadlift 5-4-3-2-1

9:00 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