10 31

Skills warmup

Workout: Strength cycle

5x5 or 3x20:

 Either squat or deadlift cycle

Finisher :

3 k run
or
ROWING

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

10 30 - ANGIE

Skills warmup

Workout:

ANGIE:

100 Chins (deep ring row sub)

100 pushup

100 abmat situp

100 squat

Finisher

Practice:
walking handstand
cartwheel

reps	Movement       weight	1	↓ split totals
100 chins
100 pushups
100 situps
100 squat
	round splits →

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

10 29

                           2012

Skills warmup

Workout:

7 Rounds:

 10 front squats, 135/95

400m run

Finisher

stretching

reps               Movement             weight	1	2	3	...	7	↓split totals
10 front sq 135
400m 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

10 25 - TABATA Something Else

Skills warmup 

Workout: Tabata Something Else

8 rounds, 5 movements, no 1 min rests:

Chin-ups

 Pushup

Abmat
Squat

Score by adding lowest score for each movement

see 10 9

Finisher

heavy holds

reps               Movement             weight	1	2	3	...	8	↓split totals
Chinups
Pushup
Abmat
Squat
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

10 24

                            2012

Skills warmup

Workout:

3 Rounds:

 1k run

40 burpees

Kbell rows (bent over) 20R-20L

Finisher

---

reps               Movement             weight	1	2	3	↓split totals
1k run
40 burpees
Kbell rows
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