Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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7-21-2018

4 Sets For Quality:
10 DB Bench Press
10 Glute Ham Raise

4 Sets For Quality:
50m Overhead Lunge Walk
15 Ball Slams

Team Row

7-20-2018

Coach Tamyra will be coaching today. Have fun!

7-19-2018

Strict Press 5×8
Bent Over Barbell Row 5×10

For Time:
100 KB Swings
50 Toes to Bar
50 Double Unders
Partition Reps as Needed

7-17-2018

Olympic Lifting Practice
Gun Show

7-16-2018

Back Squats 5×5
paired with
Pull Ups 5×5

800m Run
then 3 Rounds:
20 Situps
20 Wallballs
20 Hand Release Pushups

7-14-2018

Deck of Cards

7-12-2018

In Pairs
4:00 AMRAP of
Bodyrows
Situps
Wallballs
Airbike (calories)
Burpees

7-12-2018

Deadlift 5×5

200m Run
21 Thrusters
21 Pullups
200m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups

7-10-2018

Olympic Lifting Practice

Gun Show

7-9-2018

Bench Press 12-10-8-6-4
paired with
BodyRows 5×10

AMRAP 14:00
10 Situps
10 KB Swings
10 Air Squats
10 Walking Lunge Steps
Increase reps by 10 every subsequent round except for Situps