Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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10/24/2014

200m Lunge Walk
then
3 Rounds:
20 Bodyrows
20 Wheelouts
20 Dips
20 Ballslams
then
800m Run

10/23/2014

Team Row

Back Squats 5×5

5 Rounds:
30 KB Swings
10 Pushups

10/21/2014

Muscle Cleans 2×3
High Pulls 2×3
Hang Power Clean 2×3
Hang Power Clean + Front Squat 2×2
Squat Clean 5×1

10/20/2014

5 Sets:
1 Clean + 5 Press

8 Rounds in Teams of 2:
200m Run
5 Pullups

10/18/2014

AMRAP 40:00
400m Run
200m Farmer Walk
20 Double Unders or 100 Single Unders
50m Bearcrawl
30 Jumping Jacks
250m Row

10/17/2014

FILTHY FIFTY
50 Step Ups each
50 Bodyrows
50 Goblet Squats
50 Situps
50 Lungesteps
50 Presses
50 Supermans
50 Wallballs
50 Burpees
50 Double Unders

10/16/2014

Deadlift 5×5/6×3

3 Rounds:
400m Run
21 KB Swings
12 Pullups

10/14/2014

Hang Muscle Snatch 2×3
Hang Power Snatch 2×3
Power Snatch + Overhead Squat 3×2
Snatch Balance 2×3
Squat Snatch 5×1

10/13/2014

Bench Press 5×5

15:00
Max DB Presses
Max Lawnmower
Rest exactly one minute

10/11/2014

Team Row 2.5K

1 Round:
100m Lungewalk
5 Turkish Get Ups each
15 Prisoner Pushups
20 Romanian Deadlifts
25 Situps
30 Double Unders
25 Windshield Wipers
20 Romanian Deadlifts
15 Prisoner Pushups
5 Turkish Getups each
100m Lungewalk