Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Jul 2018

7-31-2018

Olympic Lifting

Strict Press Tabatas

7-30-2018

Push Press 5×5
Back Squats 4×10

10-9-8-7-6-5-4-3-2-1 reps of
Burpees
Situps

7-28-2018

5 Rounds For Quality:
15 DB Rows
15 Plate Situps
20 KB Swings
100m Farmer Walk

7-27-2018

21-15-9 Reps of:
Burpees
Toes to Bar

3 Rounds For Time:
250m Row
15 Thrusters

3 Rounds For Time:
25 KB Swings
25 Hand Release Pushups

9 minute cap for each workout. 3 minutes rest between workouts.

7-26-2018

800m For Time

Deadlift 5-4-3-2-1

Pullups 5×10
paired with
Ab Wheels 5×10

7-24-2018

Olympic Lifting

Bear Complex

7-23-2018

Bench Press 10×10
paired with
Body Rows 10×10

3 Rounds For Time:
25 KB Swings
100m Lunge Walk

7-21-2018

4 Sets For Quality:
10 DB Bench Press
10 Glute Ham Raise

4 Sets For Quality:
50m Overhead Lunge Walk
15 Ball Slams

Team Row

7-20-2018

Coach Tamyra will be coaching today. Have fun!

7-19-2018

Strict Press 5×8
Bent Over Barbell Row 5×10

For Time:
100 KB Swings
50 Toes to Bar
50 Double Unders
Partition Reps as Needed