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: Jun 2019


Back Squat 5×5
paired with
Box Jump 5×5

3 Rounds in Pairs:
400m Run
One person manmakers while one runs 400. Then switch. That’s one round.


Ring Curls 4×10
paired with
Dips 4×10

3 Rounds For Time:
50m Bearcrawl
100m Farmer Walk
400m Run


In Pairs:
400m Run together
200 KB Swings
100 Situps
400m Run together
100 Push Ups
100 Bodyrows
400m Run together
60 Burpees
One person planks while the other burpees
400m Run together


DB Push Press 5×5 each
paired with
Pull Ups 5×5/10

4 Rounds For Time:
100m Lungewalk
20 Bodyrows


Olympic Lifting Practice


Romanian Deadlift 5×8
paired with
Ab Wheel 5×10

For Time
27 Push Ups
200m Sprint
21 Push Ups
200m Sprint
15 Push Ups
200m Sprint
9 Push Ups
200m Sprint


Fight Gone Bad

3 Rounds For Total Reps:
Box Jumps
Wall Balls
Push Press
High Pull
Calories Row

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.


Deck of Cards


Partner Glute Ham Raise 3×10

Bench Press 5×8
paired with
Pull Ups 5×10

EMOTM 13:00
Even 6 Burpees
Odd 12 Sit Ups


Olympic Lifting Practice