1 31

                            2013

Skills warmup

Workout:

Rounds in 20:

 8 turkish getups 53/35

16 plate squats, 45/25

Finisher

Interval rowing

reps               Movement             weight	1	2	3	4	...	↓split totals
8 t getups, 53
16 plate squats, 45
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

1 30

Skills warmup

Workout:      see 1 24 12

4 Rounds:

25 Burpees, with 180 spin

25 Wallball, 20/15 or more

Finisher

OH lunges

Farmers walk

reps                   Movement               weight	1	2	3	4	5	↓ split totals
25  Burpees with twist
25 Wallball, 20/15, or more
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.

Read the FitWorks blog at BlogWorks, HERE.

Read the 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

1 29

Skills warmup

Workout:

4 Rounds:

 400m run

10 knees to elbows

10 bears (65/40)

(BEAR:

Power clean to

Front squat to

Push press to

FRONT SQ AGAIN to

Push  press –

Bar does not rest on ground)

Finisher

strength

reps                   Movement               weight	1	2	3	4	↓ split totals
400m run
10 knees to elbows
10 bears
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

1 28

Skills warmup

Workout:

5 Rounds:

without setting bar down:

 3 mil press,

5 push press,

7 push jerk , 95/65

100m run

15 chinups

15 goblet squats, 53/35

Finisher

---

reps                   Movement               weight	1	2	3	...	5	↓ split totals
3 mil press,   5 push press,         7 push jerk, 95/65
100m run
15 chinups
15 goblet 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.

Read the FitWorks blog at BlogWorks, HERE.

Read the 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