Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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3/26/2015

800m Run For Time
Clean and Press/Jerk 6×3
400m Lungewalk

3/24/2015

Drop Snatch 3×3
Snatch 5×2
Power Clean 2×3
Clean and Jerk 4×2

3/23/2015

Bench Press 5×5

10 Rounds:
10 Diamond Pushups
15 KB Swings
10 Double Unders

3/21/2015

20 Burpees
25 Situps
30 Windshield Wipers
35 Supermans
40 Pushups
50 Bodyrows
60 Wallballs
70 Air Squats
80 Kettlebell Swings
100 Lungewalk Steps

3/20/2015

Team Row 2K

For Time:
800m Run
100 Pushups
100 Situps
100 Air Squats
800m Run

3/19/2015

DB Press 5×5

In Teams of 2 for 20:00
5/8 Pullups
25 KB Swings
10 Ab Wheelouts

3/17/2015

Power Snatch 4×2
Power Clean 2×2
Power Clean and Jerk 4×2/1
DB Curl and Press 3×5

3/16/2015

Squats 5×5 (Back, front, or overhead)

3 Rounds:
400m Run
20 Thrusters
20 Situps

3/13/2015

In Teams:
1000m Row
100 Wallballs
100 Step Ups
100 Thrusters
100 Situps
100 Bodyrows
1000m Row

3/13/2015

Bench Press 5×5

5 Rounds:
25m Lungewalk
10 Lawnmowers each