11 29

Skills warmup

Workout:

10 Rounds:

 5 deadlift, 185/115

10 hips to bar

Finisher

Practice:

5x3 push press

L-sit

reps               Movement             weight	1	2	3	...	10	↓split totals
5 deadlift, 185
10 hips to bar
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

11 28

                     2012

Skills warmup

Workout:

3 rounds, 2 min rest:

 20 back squats, 95/65

Then:

5 rounds:

 400m run

25 burpees

Finisher

---

reps               Movement             weight	1	2	3			↓split totals
20 back squats, 95
	1	2	3	4	5
400m run
25 burpees
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

11 27

Skills warmup

Workout:

Rounds in 20 min:

5 squat boxjump, 24

7 ring dips

10 abmats

Finisher

reps                   Movement               weight	1	2	3	4	...	↓ split totals
5 squat boxjump, 24
7 ring dips
10 abmats
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.

  

11 26

Skills warmup

Workout:

Bookends:

(see 6 4)
                      100m run

10 thrusters - 100m run

15 burpees  - 100m run

20 chinups  - 100m run

25 pushups - 100m run

30 abmats - 100m run

30 abmats - 100m run

25 pushups - 100m run

20 chinups  - 100m run

15 burpees  - 100m run

10 thrusters - 100m run

Finisher

strength deadlifts or squats

reps                   Movement               weight	1	2	3	↓ split totals
10 x 11 100m run
10 - 10 thrusters, 95/65
15 - 15 burpees
20 - 20 chinups
25 - 25 pushups
30 - 30 abmats
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