4 30 - HELEN

Skills warmup

Workout:

3 Rounds:

400m run;

21 swings, 53/35;

12 chins

Finisher

100 swings

100 slams

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

4 26

Skills warmup

Workout:

10 Rounds (30 min cutoff):

 15 swings, --

15 slams, --

30 squats

30 jumpropes, backward

Finisher

---

reps               Movement             weight	1	2	3	...	10	↓split totals
15 swings
15 slams
30 squats
30 jr, backwards
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

4 25

Wed   4 25                          2012

Skills warmup

Workout:

5 minutes each of:

 Rowing for calories

30 sec rest

20 Wallball, 20/15

10 ring dips

30 sec rest

Jump rope, single leg

30 sec rest

20 burpees

10 GHD situps

Finisher

---

reps               Movement             weight	1	↓split totals
Rowing for calories
20 wallball/10 ring dips
Jumprope, single leg
20 burpees/ 10 GHD situps
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

4 24

Skills warmup

Workout:

Rounds in 15:

7 power hang clean, 135/85

7 chinups

3 min break, then 5 rounds:

20 double unders

10 handstand press

Finisher

reps               Movement             weight	1	2	3	4	...	↓split totals
7 ph clean, 135/85
7 chins
3 min rest	1	2	3	4	5
20 double unders
10 HS press
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling