Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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6-30-2015

Snatch 3×2
Clean and Jerk 3×1

5 Rounds For Quality
5 DB Curl and Press
5 Romanian Deadlifts
10 Ab Wheelouts

6-29-2015

Back Squats 5×5

In Teams of 2:
70 Pushups
60 Wallballs
50 Burpees
200m Lungewalk

6-27-2015

AMRAP 30:00
20 Burpees
10 Pullups
50m Overhead Lungewalk
60 sec Plank
20 Wallballs
20 Push Presses
30 KB Swings
60 sec Plank

6-26-2015

Bench Press 5×5

3 Rounds:
25 Step Ups each
400m Run

6-25-2015

Thruster 5×5
Pullups 5×5

For Time:
120 Swings
120 Situps
Partition reps anyway you like

6-22-2015

Individual Correctives
5 Sets each:
1 Snatch + 3 Overhead Squats
1 Clean + 3 Front Squats
Clean and Jerk

DB Curl and Press 3×5

6-21-15

Deadlifts 5×5

21-15-9 reps of:
Pushups
Lunges
Situps

Team Row 3K

6-20-15

In Teams For Time:
400m Run
120 Wallballs
400m Run
120 Pushups
400m Run
120 Squats
400m Run
60 Burpees
400m Run

6-19-2015

Turkish Getups

5 Sets:
1 Squat Clean + 5 Press

5 Rounds:
15 Bodyrows
10 Wheelouts
200m Run

6-18-15

Bench Press 5×5
Pullups 5×5

AMRAP 10:00
10 Thrusters
10 KB Swings
10 Situps