Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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5-27-2017

6:00 AMRAP
10 Tire Flips
20 Double Unders

6:00 AMRAP
10 Box Jumps
50m Bearcrawl

6:00 AMRAP
Calorie Row

6:00 AMRAP
5 Man Makers
10 Toes to Bar

5-26-2017

800m Run
then
4 Rounds For Time:
100m Lungewalk
20 Wallballs
20 Bodyrows
20 Situps

ATTENTION: We will have a Memorial Day workout at 9am on Monday. There will be no other classes that day. Happy Memorial Day!

5-25-2017

Romanian Deadlift 5×5

Pullups 5×10
paired with
Ab Wheelouts 5×10

AMRAP 7:00
10 Burpees
200m Sprint

5-23-2017

Olympic Lifting Class

5-22-2017

5 Sets:
1 Clean + 5 Press

For Time:
100 KB Swings
100 Air Squats
100 Situps

Partition reps as needed

5-20-2017

Hero WOD: “Gaza”

AMRAP 50:00
35 kettlebell swings
30 push-ups
25 pull-ups
20 box jumps
1-mile run

5-19-2017

Back Squats 4×10
paired with
DB One arm Row 4×10 each

Team Row

5-18-2017

Bench Press 5×5

In Pairs:
40 Pullups (total)
then
150 KB Swings (total)
One person works at a time

3 Rounds (6 min cap):
200m Sprint
Plank

5-16-2017

Boxing