Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home
hero right

11/26/2014

Push Press 5×5
Pullups 5×3/5

1 Round For Time:
50 KB Swings
10 Burpees
40 KB Swings
10 Burpees
30 KB Swings
10 Burpees

11/25/2014

Muscle Cleans 2×3
Power Clean + Front Squat 3×3
Push Jerk 2×3
Clean and Jerk 5×1

ATTENTION: We will have no class on Thursday. Friday is our annual BURN THE BIRD DAY! Class will be at 10am and will be 90 minutes. Happy Thanksgiving!

11/24/2014

Back Squats 5×5

4 Rounds:
10 Elevated Pushups
15 Bodyrows
20 Lungewalk Steps
*with weighted vest

11/22/2014

200m Farmer Walk
100 Box Step Ups
800m Run
500m Row
100 Double Unders
50 Ab Wheelouts

11/21/2014

One Arm DB Push Press 5×5

Deadlifts 5×5

1 mile run For Time or 2Km row For Time or 2 mile AirDyne For Time

11/20/2014

Bench Press 5×5
Pullups 5×5

AMRAP 10:00
15 KB Swings
200m Run

11/19/2014

AMRAP 30:00
3/5 Pullups
15 KB Swings
200m Run

11//18/2014

Muscle Snatch 2×3
Power Snatch 2×2
Snatch Balance 2×3
Squat Snatch 3×1
Split/Push Jerk 3×3

11/17/2014

Team Row 2k

Barbell Lunges 5×5

In Pairs:
150 Wallballs