9 27

Skills warmup

Workout:

15 Rounds:

 5 CINDY rounds (5 chinups; 10 pushups; 15 squats):

10 abmats

4 CINDY

20 abmats

3 CINDY

30 abmats

2 CINDY

40 abmats

1 CINDY

50 abmats

see 6 19

Finisher

100 back ext

Movement	5/10	4/20	3/30	2/40	1/50	↓split totals
CINDY
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

9 26

                 2012

Skills warmup

Workout:

3 Rounds:

 1k run

20 burpees

30 sec L-sits

15 box jumps 24/20

Finisher

---

reps               Movement             weight	1	2	3	↓split totals
1k run
20 burpees
30 sec L-sits
15 bx jumps, 24/20
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

9 25

                     2012

Skills warmup

Workout:

4 Rounds:

 400m run

15 deadlifts, bw – 2/3bw

15 kn- elb

Finisher

---

reps               Movement             weight	1	2	3	4	↓split totals
400m run
15 deadlift, bw
15 kn-elb
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

9 24

                        2012

Skills warmup

Workout:

2 Rounds, 30 each of:

 squats

Kbell snatch 53/35

Sq

pushups

Sq

Chinup

Sq

kbell press 15R - 15L,  53/35

Finisher

2k run

reps               Movement             weight	1	2	↓split totals
30  squats
Kbell snatch, 53/35
30  squats
30 pushup
30  squats
30 chinup
30  squats
30 kbell 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