Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Oct 2018

10-31-2018

Back Squats 5×10

3 Rounds For Time:
400m Run
20 Push Press (45/35)
10 Pull Ups

10-30-2018

Olympic Lifting
Guns Show

10-29-2018

DB Bench Press 5×8
paired with
Bodyrows 5×10

In Teams:
4 Rounds of
250m Row/Airbike
30 KB Swings
One partner swings while one rows or rides

10-27-2018

For Quality
Ab Wheel 4×15
paired with
Overhead Lunge Walk 4x50m

Box Jumps 5×5 (As High As Possilbe)
paired with
Ring Biceps Curls 5×10

10-26-2018

25 Burpees
400m Run
50 Pushups
400m Run
60 Walking Lunges
400m Run
100 Squats
400m Run
60 Walking Lunges
400m Run
50 Pushups
400m Run
25 Burpees

10-25-2018

Thrusters 5×8
paired with
Lawnmower 5×10 each

For Time:
800m Run
30 Pullups
800m Run

10-23-2018

Olympic Lifting
Guns Show

10-22-2018

Deadlift 4-3-2-1-1-1 etc until you reach your max

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

10-20-2018

5 Rounds For Quality:
100m Farmer Walk
10 DB Ground-to-Overhead each
10 Pullups/20 Bodyrows
20 Goblet Squats

10-19-2018

Pull Ups 5×5/10
paired with
Pushups 5×10/20

Do each event For Time:

800m Run
100 KB Swings
1000m Row

Rest 2 minutes between events.