Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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9-30-2016

In Partners:
100 Wallballs
100 Push Press
100 Calorie Row
100 Bodyrows
200 KB Swings

While one partner is working, the other partner does 20 crunches.

9-29-2016

4 Rounds:
400m Run
100m Lungewalk
5/8 Pullups

9-27-2016

Boxing

9-26-2016

Bench Press 5×5
Romanian Deadlifts 5×5

EMOTM 10:00
10 Pushups
10 Airsquats
10 Situps

9-24-2016

400m Run
20 Burpees
400m Run
18 Burpees
400m Run
16 Burpees
400m Run
14 Burpees
400m Run
12 Burpees
400m Run
10 Burpees
400m Run
8 Burpees
400m Run
6 Burpees
400m Run
4 Burpees
400m Run
2 Burpees

40 minute cap

ATTENTION: There will be no class on Saturday. Normal classes resume on Monday.

9-23-2016

4:00 AMRAP each in teams of:
Bodyrows
KB Swings
Situps
Pushups
Burpees

9-22-2016

Back Squat 5×5

4 Rounds:
400m Run
10 Squat Jumps
5/8 Pullups

9-20-2016

Correctives
5×1 Snatch
5×1 Clean and Jerk

3×10 Good Mornings
paired with
3×10 GHR Situps

9-19-2016

5 Sets:
1 Clean + 5 Press

Partner Glute Ham Raise 3×10

AMRAP 10:00
20 KB Swings
10 Goblet Squats
10 Pushups