Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home Home HomeHome Home Home
hero right

Archive: Jan 2018

1-30-2018

Snatch
Clean and Jerk

“Betty”
5 Rounds For Time
12 Push Press
20 Box Jumps

1-29-2018

Back Squat 4×10
Bent Over Barbell Row 4×10

10 Rounds For Time:
10 Alternating KB One Arm Swings
10 Hand Release Pushups
10 Situps

1-27-2018

“GUN SHOW”
4 Sets For Quality:
10 Barbell Biceps Curls
10 Dips
10 Ring Biceps Curls
10 Close Grip Bench Press
10 DB Hammer Curls
10 Diamond Pushups

Team Row

1-26-2018

2 Rounds:
800m Run
200m Lungewalk
100m Bearcrawl

1-25-2018

5 Rounds For Quality:
1 Clean + 5 Push Press
10 Pullups
20 MB Butterfly Situps

The “Humane Burpee” WOD
20 KB Swings
10 Goblet Squats
10 Pushups
20 KB Swings
8 Goblet Squats
8 Pushups
20 KB Swings
6 Goblet Squats
6 Pushups
20 KB Swings
4 Goblet Squats
4 Pushups
20 KB Swings
2 Goblet Squats
2 Pushups
5:00 min cap

1-23-2018

Snatch Practice
Clean Practice

3×5 Overhead Squats

“18.0”
21-15-9 Reps of:
DB Snatches
Over DB Burpees

1-22-2018

Deadlift 5-4-3-2-1

3 Rounds:
400m Run
20 Wallballs
20 Situps

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