CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, November 29

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 BlogWorksHERE.
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

Wednesday, November 28

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

Tuesday, November 27

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.

  

Monday, November 26

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