Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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ATTENTION: Join us this Friday Nov 24 at 10AM for our annual Burn the Bird Workout! Bring friends and family and whoever wants to burn off calories! Happy Thanksgiving! 

11-20-2017

5 Sets:
1 Clean + 5 Push Press

Bent Over Row 4×8

4 Rounds For Time
400m Run
25 Wallballs

11-18-2017

1. AMRAP 7:00
100M Sprint
5 Burpees
5 Pullups

2. AMRAP 7:00
50m Farmer Walk
3 Tire Flips
5 Burpees

3. For Time
100 KB Swings
100 Situps
partition reps as needed

11-17-2017

Team WOD:
800M Run
100 Pushups
100 Toes to Bar
100 Presses (95/65)
100 Box Jumps
800m Run

11-16-2017

Back Squats 5×5
paired with
Pullups 5×5/10

4 Rounds For Time:
30 KB Swings
1 minute Plank on hands
200m Sprint

11-14-2017

Snatch Practice
Clean Practice

“Jackie”
1000m Row/Run OR 50 Calorie Airbike
50 Thrusters (45 lb)
30 Pullups

11-13-2017

Bench Press 10×10
(for more information, Google “ten sets method”)

For Quality:
100 Bodyrows
100 Biceps Curls
100 Air Squats
Partition reps as needed

11-11-2017

AMRAP 40:00 with a partner
50 Burpees
400m Run
50 KB Swings
400m Run
50 Pullups
400m Run
50 Pushups
400m Run

Split work as needed. Run together.

11-10-2017

AMRAP 5:00 of:
20 KB Swings
10 Box Jumps

then
AMRAP 5:00 of:
10 Tire Flips
20 Wallballs

then
AMRAP 5:00 of:
200m Sprint
15 Bodyrows

11-9-2017

DB Push Press 5×8
paired with
Toes-to-Bar 5×10

For Time:
21-15-9 reps of
Thrusters
Burpees