Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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12-16-2017

Tamyra will be coaching for Saturday. Have fun!!

12-15-2017

For Time:
800m Run
200m Lungewalk
100 KB Swings
75 Wallballs
60 Situps
50 Bodyrows
50 Pushups

12-14-2017

Back Squats 5×5

AMRAP 12:00
15 Thrusters
10 Burpees
5 Pullups

12-12-2017

Snatch Practice
Clean Practice
Clean and Jerk Practice

12-11-2017

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

Bent Over Row 4×10
paired with
Ab Wheel outs 4×15

1 Mile Run For Time

12-9-2017

AMRAP 25:00
400m Run or 500m Row or 20 calorie bike
20 DB Ground to Overhead (Alternating)
20 Bodyrows
1:00 Plank

12-8-2017

In Teams of 2:
1000m Row
100 KB Swings
80 Situps
60 Bodyrows
40 Box Jumps
20 Tire Flips
10 Burpees
400m Run

Then do it again backwards

12-7-2017

Push Press 5×5
paired with
Pullups 5×5/10

For Time:
20 Wallballs
20 Situps
100m Lungewalk
800m Run

12-5-2017

Clean Practice
Clean and Jerk Practice

“Grace”
30 Clean and Jerks For Time

12-4-2017

Deadlifts 5×5/6×3/7×2

Tabatas:
Goblet Squats
Push Ups
Burpees