Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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12/20/2014

“300″
25 Pullups
50 Overhead Squats
50 Stability Rows
50 Kettlebell Swings
50 Windshield Wipers
50 Pushups/Dips
25 Pullups

12/19/2014

5 Sets:
1 Clean + 5 Front Squats

3 Sets:
10 Elevated Pushups
20 Bodyrows

100 Burpees For Time

12/18/2014

DB Press 5×5

In Teams of 2/3:
400m Run
100 Wallballs
100m Lungewalk
400m Run

12/17/2014

DB Press 5×5

In Teams of 2/3:
800m Run
100 Wallballs
100m Lungewalk
800m Run

12/16/2014

Hang Power Snatch 3×3
Snatch Balance 3×3
Snatch 4×2
Overhead Squats 3×5

12/15/2014

Deadlifts 5×5
Pullups 5×5

NOON:
10 Rounds:
10 Pushups
10 Air Squats
10 Situps

PM:
Barbell Bear Complex:
7 sets x 5 reps

12/13/2014

For Time:
800m Run
200m Farmer Walk
500m Row
50 Double Unders
200m Farmer Walk
800m Run

12/12/2014

Deck of Cards:
Romanian Deadlifts
Diamond Pushups
Lawnmowers
Bicycles

12/11/2014

Team Row

Back Squat 5×5
Pullups 5×5

AMRAP 10:00
10 KB Thrusters
10 Pushups
10 Situps

12/10/2014

Team Row

Back Squat 5×5

AMRAP 10:00
10 KB Thrusters
10 Pushups
10 Situps