Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Apr 2018

5-1-2018

Snatches
Clean and Jerks

3 Rounds:
10 Manmakers
10 Situps
10 Supermans

4-30-2018

Push Press 5×5
paired with
Pull Ups 5×10

4 Rounds:
20 Goblet Squats
20 Overhead Lunge Walk Steps
20 Double Unders (attempts count)
20 KB Swings

4-28-2018

5:00 AMRAP of
10 Ball Slams
100m Sprint

5:00 AMRAP of
15 Situps
15 Bodyrows

5:00 AMRAP of
20 Kettlebell Swings
20 Pushups

5:00 As Many Calories As Possible of
Rowing

5:00 AMRAP of
Burpees

4-27-2018

AMRAP 15:00
100m Lungewalk
30 KB Swings
30 Pushups

then

AMRAP 15:00
400m Run or Row
30 Situps
20 Burpees

4-25-2018

Bent Over Barbell Row 5×10
paired with
Hanging L-Sit 5x:30

For Time:
100 Wallballs

4-24-2018

Snatches
Clean and jerks

100 Ring Biceps Curls
100 Bench Dips

4-23-2018

Back Squats 5×10

For Time:
400m Run
50 Pushups
50 Bodyrows
30 Presses
30 Pullups
400m Run

Certain individuals will wear a weighted vest

4-21-2018

4 Rounds For Quality:
1 Snatch + 5 Overhead Squats
10 DB Row each side
10 Toes to Bar

4 Rounds For Quality:
25m Kettlebell Lungewalk
20 Rope Slams/Ball Slams
10 Ab Wheels

5x200m Sprints

4-20-2018

Deck of Cards

4-19-2018

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

20-18-16-14-12-10-8-6-4-2 reps of:
Burpees
KB Swings