Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Jan 2019

1-16-2019

Bent Over Barbell Row 5×10
paired with
One minute plank on hands

EMOTM for 13:00
Even 10 KB Swings 10 Situps
Odd 8 Burpees

1-15-2019

Olympic Lifting
Guns

1-14-2019

Back Squats 5×10
paired with
Pull Ups 5×10

4 minute Tabata rounds:
Push Press
Push Ups

1-12-2019

3 Sets For Quality
10 Man Makers
10 Ab Wheels

3 Sets For Quality
10 Partner Assist Glute Ham Raise
10 Box Jumps

For Time:
10-9-8-7-6-5-4-3-2-1 Reps of
Burpees
Squats
Situps

1-11-2019

Back Squats 5×10
paired with
Pull Ups 5×10

Tabatas:
Push Press
Push Ups

1-10-2019

Deadlift 5×5/6×3

AMRAP 15:00
5/10 Pullups
25m Overhead Lungewalk
200m Run

1-8-2019

Olympic Lifting
Guns Show

1-7-2019

Bench Press 5×5
paired with
Lawnmower 5×10 each

7 Rounds For Time:
10 Burpees
15 Situps

1-5-2018

4 Rounds:
2 Turkish Get Ups each side AHAP
5 Pullups AHAP
As Many Calories As Possible 60 sec Row
Rest 2 minutes between rounds

4 Rounds:
25 KB Swings
20 Pushups
As Many Calories As Possible 60 sec Airbike
Rest 2 minutes between rounds

1-3-2019

Back Squats 5×10
paired with
Bodyrows 5×10

For Time:
100 Shoulders-to-Overhead
Everytime you have to put the bar down, do 10 Pushups.