Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Nov 2017

11-30-2017

AMRAP 35:00
400m Run
250m Row
100 Single Unders
50m Bearcrawl

11-29-2017

Thrusters 5×5
paired with
Box Jumps 5×10

For Time
50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.

11-28-2017

Snatch Practice

10 Rounds:
10 Burpees
25m Farmer Walk

11-27-2017

DB Bench Press 5×8

5 Rounds For Time:
25m DB Lunge walk
10 Pullups
10 Situps

11-25-2017

High Pulls 5×5
paired with
Ab Wheelouts 5×10

Ring Dips 5×5
paired with
Ball Slams/Rope Slams/Hammer Strikes 5×15

11-24-2017

20 Burpees
then
AMRAP 45:00
400m Run
50 KB Swings
50 Pushups
400m Run
30 Push Press
30 Toes to Bar
400m Run
20 Bodyrows
20 Goblet Squats
400m Run
10 Tire Flips
10 Pullups

Happy Thanksgiving!

ATTENTION: Join us this Friday Nov 24 at 10AM for our annual Burn the Bird Workout! Bring friends and family! Bring your dog! Happy Thanksgiving! 

11-22-2017

Romanian Deadlifts 5×5
paired with
Toes to Bar 5×10

“Bubba”
AMRAP 20:00
6 Man Makers
7 Box Step Ups

11-21-2017

3 Sets:
1 Snatch + 3 Overhead Squats

3 Sets:
3 Snatch Grip Deadlifts + 1 Snatch

3 Sets:
1 Clean + 3 Front Squats

3 Sets:
3 Deadlifts + 1 Clean