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Concrete Body Crossfit

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Archive: Sep 2018

10-1-2018

Back Squats 5×8

4:00 AMRAP each in teams:
Bodyrows
Push Press (45/35)
Situps

9-29-2018

4 Sets:
40 sec Wallsit
6 Box Jumps

4 Sets:
250m Row (As Fast As Possible)
60 sec Plank on Hands

4 Sets:
10 Backwards Med Ball Throws
10 Tire Flips

9-28-2018

Bent Over Barbell Row 5×10
Paired with
Knees to Armpits 5×10

Team Row

9-27-2018

Thruster 5×8
paired with
Pullups 5×5/10

EMOTM for 14:00
Even: 6 Burpees
Odd: 10 Pushups

9-25-2018

Olympic Lifting

9-24-2018

Deadlift 5×5

16-14-12-10-8-6-4-2 Reps of:
Wallballs
Situps

9-22-2018

4 Rounds For Quality:
10 Strict DB Curl and Press
10 Ab Wheelouts
10 Goblet Squats w/ pause
10 Bodyrows w/ pause
As Many Calories As Possible in 2:00 of either Rower or Air Bike

9-21-2018

2 Rounds:
800m Run
100m Lungewalk
50m Bearcrawl
Pullups to failure

9-20-2018

Partner Glute Ham Raise 3×10

800m Run
then
4 Rounds:
25 KB Swings
20 Pushups
15 Situps

9-18-2018

Olympic Lifting