Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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2-10-2016

Back or Front Squats 5×5
Pullups 5×5

20-18-16-14-12-10-8-6-4-2 reps of:
KB Swings
Pushups
then
400m Run

2-9-2016

Olympic Lifting:
Ind Correctives
5 Sets: 1 Snatch + 2 OHS
3 Sets: 2 Deadlifts + 1 Clean
3 Sets: 1 Clean + 2 Front Squats
Clean and Jerks for remainder

2-8-2016

5 Sets: 1 Clean + 5 Press

NOON
In Teams:
200m Lungewalk
100 KB Swings
100 Wallballs
100 Burpees

PM:
DB Lunges 3×10
then
3 Rounds For Time
20 Wallballs
20 Burpees

2-6-2016

30 minutes For Quality:
3 Turkish Getups each
100m Farmer Walk
20 Double Unders
30 Back Extensions
40 MB Situps
50m Bearcrawl
60 KB Swings

2-4-2016

NOON:
Murph-WOD-v2

PM:
Barbell Lunges 5×5
DB Strict Press 4×8
Pullups 5×5

Team Row

ATTENTION: There will be no class on Fri 2/5. Instead will we have an additional noon class on Thu 2/4.

2-3-2016

Barbell Lunges 5×5
DB Strict Press 4×8
Pullups 5×5

Team Row

2-2-2016

Boxing

2-1-2016

Deadlift 5×5

AMRAP 20:00 of
400m Run
20 Bodyrows
20 Overhead Squats
20 Situps