Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Sep 2017

9-30-2017

4 Rounds For Quality:
10 Hip Bridges each leg
10 Goblet Squats (slow)
10 Lunges each

4 Rounds For Quality:
10 True Pushups (slow)
10 1 Arm Row

Team Row

9-29-2017

Partner Glute Ham Raise 3×10

In Teams For Time:
120 Pushups
120 Bodyrows
400m Lungewalk

9-28-2017

Thrusters 5×5
paired with
Pullups 5×5

22-20-18-16-14-12-10-8-6-4-2 reps of:
KB Swings
Situps

9-26-2017

Snatch Practice

“Nancy”
5 Rounds For Time
400m Run
15 Overhead Squats

9-25-2017

Bench Press 5×5
Stability Row 3×10

10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Bar
Burpees

ATTENTION: Tamyra Gonzalez will be coaching this Thursday, Friday, and Saturday!

9-20-2017

Deadlift 5-4-3-2-1

1 Mile Run For Time

9-19-2017

Clean and Jerk Practice

“The Mind Eraser”
AMRAP 20:00
7 Power Cleans
7 Burpees
200m Sprint

9-18-2017

5 Rounds For Time:
5 Pullups
10 Tire Flips
10 Wallballs
20 Pushups
400m Run

9-16-2017

As Heavy As Possible For Quality:
50 Goblet Squats
50 Bench Press
50 DB Rows each

Then
1 mile Run or 2000m Row