Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Jan 2018

1-20-2018

In Pairs:
AMRAP 4:00 each
Tire Flips
Wall Balls
High Pulls
Pullups
Toes to Bar

1-19-2018

DB Thrusters 5×10
paired with
Med Ball Russian Twist 5×20

Team Row

1-18-2018

Bench Press 5×5
paired with
DB Row 5×10 each

12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Situps

1-16-2018

Snatch Practice
Clean Practice

Bear Complex 5×7 AHAP

1-15-2018

Front or Back Squat 5×5

AMRAP 15:00
200m Run
30 KB Swings
10 Pullups

1-13-2018

DB Snatch 5×5
paired with
Ab Wheel Outs 5×10

Thruster 5×5
paired with
250m Row as fast as possible

In Teams:
50 Manmakers For Time

1-12-2018

3 Rounds For Time:
10 Tire Flips
15 Box Jumps
20 Burpees
25 Wallballs
30 Bodyrows
35 Goblet Squats
40 Kettlebell Swings
45 Crunches
50m Bear Crawl

1-11-2018

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

2 Rounds For Time:
40 Hand Release Pushups
800m Run

1-9-2018

Push Jerk/Split Jerk practice

4 Rounds For Time
400m Run
12 Ball Slams
4 Clean and Jerks

1-8-2017

Push Press 5×5
paired with
Pullups 5×5/10

Death by Squats