Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Mar 2018

3-31-2018

For Quality:
Partner Glute Ham Raise 3×10
paired with
Ab Wheel 3×10

For Quality:
Strict Press 5×5
paired with
Pullups 5×5

Team Row

3-29-2018

Back Squats 5×5

DB/KB Row 5×10 each

In Pairs
5 Rounds of:
Wallballs
200m Run
One person balls while one runs.

3-27-2018

Snatch
Clean and Jerk

Gun Show:
100 Biceps Curls
100 Diamond Pushups

3-26-2018

For Time:
400m Run
50 KB Swings
50 Push Ups
20 Toes To Bar
400m Run
100m Lunge Walk
30 Bodyrows
30 Bicycles
400m Run
20 Tireflips
30 Push Press
15 Pullups
400m Run

3-24-2018

18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

3-22-2018

Barbell Lunges 5×8
paired with
Pullups 5×10

20-18-16-14-12-10-8-6-4-2 reps of:
Burpee Push Ups
KB Swing

3-20-2018

Snatch
Clean and Jerk

EMOTM for 7:00
3 Hang Squat Snatches
then
EMOTM for 7:00
3 Hang Squat Cleans

3-19-2018

Barbell Bent Over Row 5×10
Paired with
Plate Situps 5×10

For Time:
10 Thrusters (95lb/65lb)
200m Run
20 Thrusters (65/45)
400m Run
30 Thrusters (45/35)
800m Run

3-17-2018

21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes

3-15-2018

5 Sets:
1 Clean + 5 Push Press
paired with
5 Pullups

5 Sets:
1 Clean + 5 Front Squats
paired with
10 Toes to Bar

AMRAP 7:00
Burpees