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: Dec 2018

ATTENTION: We will have just one class on Monday, New Year’s Eve at 9AM. We will be closed on New Year’s Day. SEE YOU NEXT YEAR!

12-31-2018

31 Push Press
31 Pull-Ups
31 Wallballs
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps
31 Back Squats
31 Double-Unders
31 Thrusters
31 Lunges
31 Burpees
Then
365 meter Row

12-29-2018

800m Run
800m Row
then
3 Rounds:
50m Overhead Lunge Walk
10 Toes to Bar
30 KB Swings

12-28-2018

200m Farmer Walk
then 3 Rounds of:
25 KB Swings
15 Push Ups

200m Farmer Walk
then 3 Rounds of:
10 Pullups
60 second Front Plank

200m Farmer Walk
then 3 Rounds of:
15 Wallballs
15 Ballslams

12-27-2018

Bent Over Barbell Row 5×10
paired with
DB Push Press 5×10 each

4 Rounds:
25 Air Squats
400m Run

12-24-2018

Dumbbell Romanian Deadlift 4×8
paired with
AB Wheel outs 4×10

For Time:
33 Calorie Air Bike or Rower
33 Pushups
33 Bodyrows
33 Air Squats
33 Burpees

12-22-2018

12 DAYS OF CHRISTMAS
1 High Pull
2 Thrusters
3 Push Press
4 Front Squats
5 Deadlifts
6 KB Swings
7 Pullups
8 Knees to Armpits
9 Step Ups each
10 Double Unders
11 Burpees
12 Overhead Lunge Steps
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

12-21-2018

Barbell or DB Reverse Lunges 5×8 each

EMOTM for 19:00
Even: 5 Burpees 5 Bicycles
Odd: 10 Air Squats 10 Diamond Pushups

12-20-2018

Thruster 5×5
paired with
Pull Ups 5×10

20-18-16-14-12-10-8-6-4-2 Reps of
KB Swings
Situps

12-18-2018

Olympic Lifting
200m Tire Flips in Teams