8 30

Th 8 30                        2012

Skills warmup

Workout:

 Row for 10 calories,

then

3 rounds:

15 deadlift, bw

20 pushups, slap

then

1000m run

Finisher

200 double unders

reps               Movement             weight	1	2	3	↓split totals
Rowing 10 cal
15 dl, BW
20 pushups
1000m run
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

8 29

Skills warmup

Workout: CINDYish

1K run
then 15 rounds:

 5 chins

10 pushups

15 squats
 then

1K run

reps                   Movement               weight	1	2	3	...	15	↓ split totals
1K run, then 5 chinups
10 pushups
15 squats, then 1K run
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling

8 28

Tues  8 28                           2012

Skills warmup

Workout:

Rounds in 20:

 10 push press, 95/65

15 bx jump, 20

20 abmat

Finisher

Deadlifts

reps               Movement             weight	1	2	3	4	...	↓split totals
10 push press 95
15 bx jump, 20
20 abmat
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