Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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4/24/2014

Team Row

5 Rounds:
5 Pullups
5 Presses (Any type)

AMRAP in 10:00
25 KB Swings
10 Goblet Squats
10 Situps

4/23/2014

In Pairs:
5 Rounds
5 Pullups
15 Supermans

then
Death by Squats

4/22/2014

Snatch 3-3-3-2-1
Clean and Jerk 3-3-3-2-1

then
Back Squats 3-3-3-3-3

4/21/2014

Bench Press 5-5-5-5-5

5 Rounds:
20 Step Ups each
20 Pushups
200m Run
(weighted vest may be used)

2014-04-17 18.37.20Rod demonstrating the Hollwood-style deadlift 

4/19/2014

25 Wallballs
100m Lungewalk
then 3 Rounds:
50 KB Swings
25 Pushups
25 Situps
then
25 Burpees
800m Run

4/18/2014

Deadlifts 3-3-3-3-3-3

100 Burpees For Time

4/16/2014

Push Press 5-5-5-5-5

5 Rounds:
25 KB Swings (USA)
10 KB Thrusters

CB6

4/15/2014

Snatch 3-3-3

3 Rounds:
50m Farmer Walk
10 Dips
20 Facepulls
30 KB Swings

3 Rounds:
50m Suitcase Walk
3 Turkish Getups
10 Side Lunges

4/14/2014

NOON:
1 Mile Run For Time
Back Squats 5-5-5-5-5

12 min:
1 Lunge Complex each leg
7 Pushups
7 Situps

PM:
Single DB Bench Press 5-5-5-5-5

Pullup/Plate Burpee Pyramid
Pullups 1-2-3-4-5-4-3-2-1
Plate Burpees 2-4-6-8-10-8-6-4-2

4/12/2014

50 Double Unders or 300 Single Unders
50 Bodyrows
50 Deadlifts (135/95)
50 Pushups
50 Goblets (45/35)
50 Windshield Wipers
50 each Single Arm Clean and Press (35/25)
50 Lunge Walk Steps