4 30

                           2013

Skills warmup

Workout:

7 Rounds:

 100m OH plate carry

9 ring dips (18 box dips)

12 box jumps, 20/16

30 sec L sit

Finisher

---

reps               Movement             weight	1	2	3	...	7	↓split totals
100m OH plate carry
9 ring dips
12 box jumps,
30 sec L sit
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

4 29 - CINDY

                          2013

Skills warmup

Workout: CINDY         SEE 3 4

Buy in:  5 min jumprope

Round in 20 min of

5 chins

10 pushups

15 squats,  

Finisher:

3K RUN

reps                   Movement               weight	1	2	3	4	...	↓ split totals
5 chinups
10 pushups
15 squats
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.

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling

4 25

Skills warmup

Workout:

8 Rounds:

15 wallballs, 20 lbs;

15 sumo deadlift highpulls, 75

(see 9 20 10)

Finisher

reps	Movement       weight	1	2	3	…	8	↓ total splits
15 wallball,  20
15 sumo dl hp, 75
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE. 

Power Grid download HERE.

4 24

                                   2013

Skills warmup

Workout:

ALTAP:

 100 Abmat

5K run

100 superman

Finisher

Tabata 8s:

Chins

Bx jump

reps               Movement             weight	1	↓split totals
100 abmat
5k run
100 supers
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