Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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Archive: Mar 2019

3-20-2019

DB Bench Press 5×10
paired with
Barbell Bent Over Row 5×10

Death by Squats

3-19-2019

Olympic Lifting Pracitce

3-18-2019

Deadlift 5×5
paired with
30 second Plank x5

4 Rounds of:
10 Push Presses
50m Bearclaw
200m Sprint

3-15-2019

Partner Glute Ham Raise 3×10

3 Rounds For Time:
20 Calorie Row
20 Tire Flips

2 Rounds For Time:
400m Run
20 Overhead Squats (40 KB Swings)

100 Bodyrows

3-13-2019

Partner Glute Ham Raise 3×10

Push Press 5×5
paired with
Toes to Bar 5×10

10 Rounds:
10 Burpees
25m Farmer Walk

3-12-2019

Olympic Lifting Practice

3-11-2019

Back Squat 5×5
paired with
Box Jumps 5×5

800m Run
then
100 Hand Release Pushups
60 Pullups
Partition Reps as needed

3-9-2019

For Quality
DB Push Press 4×10 each
paired with
Bulgarian Split Squat 4×10 each

For Quality
One Arm Body Row 4×10 each
paired with
Barbell Hip Thrust 4×10

For Time:
1 mile Run

3-8-2019

AMRAP 12:00
200m Sprint
10 Pullups
10 Box Jumps

AMRAP 12:00
10 Calorie Airbike/Rower
10 Thrusters
10 Situps

3-6-2019

Bench Press 10×10
paired with
Body Rows 10×10

EMOTM 15:00
Even 15 KB Swings/15 Crunches
Odd 10 Goblet Squats/5 Burpees