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: Aug 2018

8-31-2018

FILTHY FIFTY

50 Box Jumps
50 Bodyrows
50 Kettlebell Swings
50 Walking Lunges
50 Toes to Bar
50 Push Press (45/35 lb)
50 Kettlebell Swings
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

ATTENTION: There will be no class on Saturday due to gym construction. We will have a single 9am class on Labor Day Monday.

8-30-2018

Back Squats 5×10
with
Pullups 5×5/10
with
Pushups 5×20

50-40-30-20-10 reps of:
Double Unders
Situps

8-28-2018

Olympic Lifting

3×10 of each:
DB Hammer Curls
Ring Curls
Dips
Triceps Pushdowns

8-27-2018

Strict Press 4×8
paired with
Ab Wheel 4×10

Romanian Deadlift 4×8
paired with
Russian Twists 4×10

For Time:
10 Ball Slams
100m Run
9 Ball Slams
100m Run
8 Ball Slams
100m Run
etc

8-25-2018

Strongman Circuit:

Airbike
Tire Flips
Hammer/Rope
Med Ball throw and sprint
KB Swing

8-24-2018

FATAL 40

40 Wallballs
40 KB Swings
40 Bodyrows
40 Air Squats
40 Push ups
40 Box Jumps
40 KB Swings
40 Toes to Bar
40 Air Squats
40 Situps
40 Push ups
400m Run

8-22-2018

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

Death by Kettlebell Swing/Burpee
then
400m Run

8-21-2018

Olympic Lifting

Biceps and Triceps

8-20-2018

Barbell Lunges 5×8 each

30 Thrusters
then
3 Rounds of
15 Med ball situps
15 Lawnmowers each