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: Feb 2018

2-28-2018

Pullups 5×10
paired with
Turkish Get Ups 5×2

In Teams:
4 min max reps of:
Bodyrows
Thrusters
KB Swings

2-27-2018

Snatch Practice
Clean and Jerks

Death by Kettlebell Swing

2-26-2018

Squats 5×5

EMOTM for 18:00
Even: 8 Hand Release Pushups
8 Situps
Odd: 8 Burpees

NOTE: 1230 class will do 18.1 (see below)

2-24-2018

18.1
20-min. AMRAP:
8 toes-to-bars
10 DB clean and jerks
14 / 12-cal. row

2-22-2018

Deadlift 5×5/7×3

AMRAP 15:00 of
20 Burpees
15 Thrusters

2-20-2018

Snatch Practice
Clean and Jerk Practice

AMRAP 12:00
20 Situps
10 DB Overhead Lunge Walk Right Side
10 DB Overhead Lunge Walk Left Side

2-19-2018

DB Bench Press 5×8
paired with
Pullups 5×5/10

4 Rounds:
3 min of
10 Goblet Squats
10 Jump Squats
then
AMCAP of Airbike or Rower
2 min rest between rounds

2-17-2018

4 Sets for Quality
10 Pullups
10 Stability Rows

4 Sets For Quality
10 Push Presses
10 Dive Bombers

For Time
100 KB Swings
400m Run
100 Air Squats

2-16-2018

Deck of Cards

2-14-2018

Bent Over Barbell Row 4×10
paired with
Plate Sit Ups 4×10

4 Rounds For Time:
15 Hand Release Pushups
10 Box Jumps
400m Run