Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Dec 2017

REMINDER: We will be closed for New Year’s Day. Happy New Year!

12-30-2017

END OF YEAR WORKOUT

31 KB Swings
28 Burpees
31 Bodyrows
30 Thrusters
31 Toes To Bar
30 Goblet Squats
31 Pushups
31 Box Jumps
30 Ball Slams
31 Supermans
30 Lunge walks steps each
31 Burpees
then
2017 meter run

12-29-2017

Barbell Lunges 5×8 each leg
paired with
Pullups 5×5/10

100 Biceps Curls
100 Diamond Pushups
100 Situps
Partition reps as needed

12-28-2017

Bench Press 10×10
paired with
Bent Over Row 10×10

EMOTM for 14:00
Even: 20 KB Swings
Odd: 20 Air Squats

12-26-2017

Boxing

12-23-2017

SANTA GONE BAD
1. Box Jumps
2. Rowing Calories
3. Burpees
4. Push Press
5. KB Swings
3 Rounds. 1 minute each station. 1 minute rest between rounds.

12-22-2017

Bulgarian Split Squat 4×8 each
paired with
Russian Twist 4×30 touches

5 Rounds For Time
200m Sprint
100m Farmer Walk
50m Bearcrawl

12-21-2017

5 Sets:
1 Clean + 5 Push Press

4 Rounds:
400m Run
10 Pull ups
15 Overhead Squats

12-19-2017

3 Sets:
1 Snatch + 3 Overhead Squats

3 Sets:
3 Deadlift + 1 Snatch

3 Sets:
1 Clean + 3 Front Squats

3 Sets:
3 Deadlifts + 1 Clean

Clean and Jerk until the end