Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: May 2018

5-31-2018

Push Press 5×5
paired with
Ab Wheel 5×15

7 Rounds For Time:
10 Burpees
25m Overhead Lunge Walk

5-29-2018

Olympic Lifting Practice

30:30 Airbike/Erg repeats

 

ATTENTION: We will have a workout at 9am on Memorial Day. There will be no lunchtime or evening classes. Happy Memorial Day!

5-28-2018

5-26-2018

Romanian Deadlifts 4×8
paired with
Toes to Bar 4×10

Strict Press 4×8
paired with
Ab Wheel 4×15

4 Rounds For Time:
50m Bearcrawl
25 Double Unders

5-25-2018

800m Run
75 Bodyrows
75 Wallballs
150 KB Swings
800m Run

Partition reps as needed

5-24-2018

Bench Press 5×5

4 Rounds For Time
30 KB Swings
400m Run
10 Pullups

5-22-2018

Olympic Lifting Practice

5 minutes of:
30:30 sprints on rowers/bikes

5-21-2018

Back Squats 5×10
paired with
Lawnmowers 5×10 each

5 Rounds for quality
10 Plate Situps
15 Overhead Plate Raises
Plate Biceps Curls to failure

5-19-2018

“GEORGIE”
21:00 of
65 Situps
then
AMRAP
7 Burpees
11 Pushups
22 KB Swings