Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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8-29-2016

Bench Press 5×5
paired with
Bodyrows 5×10

4 Rounds For Time:
25 KB Swings
25 Pushups

8-27-2016

5 Rounds:
100m Farmer Walk
20 Overhead Squats
50m Bearcrawl
10 Pullups
250m Row
10 Dips

8-26-2016

Thrusters 4×10
paired with
DB Row 4×10 each

Partner Glute Ham Raises 3×10

Team Row

8-25-2016

Back Squats 5×5

Cycle Split Jumps 5×10
paired with
Pullups 5/8×10

AMRAP 10:00
10 Burpees
200m Sprint

8-23-2016

Snatch 8×1
Clean and Jerk 8×1

Bear Complex

8-22-2016

Push Press 5×5
Romanian Deadlifts 5×5

2 Rounds For Time:
400m Run
10 Bodyrows
20 Situps
30 Pushups
40 Air Squats

8-20-2016

Glute Ham Raise 3×10
paired with
TTB 3×10

Tire Flips 3×10
paired with
Bodyweight Farmer Walk 3x50m

Dips 3×10
paired with
Pistol Squats 3×10

8-19-2016

Bent Over Barbell Row 4×10

1 Round:
200m Lungewalk
80 KB Swings
70 Situps
60 Pushups
50 Bicycles
40 Bicep Ring Curls
30 Diamond Pushups
20 KB Swings
10 Burpees

8-18-2016

5 Sets
1 Clean + 5 Front Squats

Pullups 5×5
paired with
Ballslams 5×10

10 Rounds For Time:
10 Thrusters
10 Russian Twists

ATTENTION: There will be no class on Tue 8/16. Instead we will have a makeup class on Wed 8/17 615PM.