Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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12-6-2016

Boxing

12-5-2016

Bench Press 5×5
Partner Glute Ham Raise 3×10

4 Rounds in Teams:
30 Bodyrows
400m Run

12-3-2016

“Fight Gone Bad”
5 Rounds of:
Wallball
KB Swing
Burpee
Push Press
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

12-2-2016

Deck of Cards

12-1-2016

Front Squats 5×5

Pullups 5×5/8
Paired with
5x:30 second 3-pt Front Plank on Hands

In Partners for 4 Rounds:
200m Run/Wallsit
One person wallsits for as long as it takes partner to sprint 200m