Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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2-16-2019

For Quality:
Bent Over Barbell Row 4×10
paired with
Double Unders 4×20

For Quality:
Toes-to-Bar 4×10
paired with
Burpees over Box 4×10

For Time: (7 minute cap)
100 Air Squats
50 Push Ups
20 Pull Ups

2-13-2019

Bench Press 5×8
paired with
Bodyrows 5×10

In Teams:
2000m Row
200 KB Swings
200 Sit Ups

2-12-2019

Olympic Lifting Practice

2-11-2019

Back Squats 5×5
paired with
Box Jumps 5×5

For Time:
10 Wallballs
200m Run
20 Wallballs
400m Run
30 Wallballs
800m Run

2-9-2019

For Quality:
400m Farmer Walk
then
10 Rounds
1 Turkish Get Up each side
12 KB Swings
10 Bodyrows
then
400m Farmer Walk

2-8-2019

5 Rounds:
Hanging L-Sit 30 seconds
paired with
Seated MB Throw 10 reps each side

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters
Burpees

2-7-2019

Clean and Press 5×5
paired with
Pull Ups 5×10

5 Rounds:
10 Lawnmowers each
50m Lungewalk with your Lawnmower weight

2-5-2019

Olympic Lifts

AMRAP in teams 8:00
Tire Flips

2-4-2019

Deadlift 3-2-1-1-1-1

100 Pushups

2-2-2019

For Quality

3 Rounds:
10 DB Incline Bench Press
10 Bent Over Row

3 Rounds:
10 Dips
10 Pull ups

3 Rounds:
20 Lunges
20 Split Jumps
20 Speed Squats
20 Squat Jumps