5 30

                          2013

Skills warmup

Workout:

altap:

 21 thrusters, 95/65

42 chinups

15 thrusters, 95/65

30 chinups

9 thrusters, 95/65

18 chinups

Finisher

---

reps               Movement             weight	1	↓split totals
21 thrusters
42 chins
15 thrusters
30 chins
9 thrusters
18 chins
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

5 29

                        2013

Skills warmup

Workout:

4 Rounds:

 10 power clean and jerk, 135/95

20 kn to opp elb

Finisher

Waiters walk

reps               Movement             weight	1	2	3	4	↓split totals
10 pwr cln & jrk
20 kn to opp elb
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

5 28

                    2013

Skills warmup

Workout:

ANGIE:

100 Chins (deep ring row sub)

100 pushup

100 abmat situp

100 squat

Finisher

Practice:

Handstand walk practice

Cartwheel prectice

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

5 25 Memorial Day WOD - HANSEN

Marine Staff Sgt Daniel Hansen died February 14th, Farah Prov. Afghanistan, when an IED he was working on detonated. Survived by parents Sheryll and Delbert, younger sister Katie, and twin brother Matthew (also a Marine).

5 Rounds

30  Kbell swing, 70 lb
30 Burpees
30 GHD sit-ups

5 23

                              2013

Skills warmup

Workout:

altap:

 100 dble under (attempts)

5k run or row

100 dble under (attempts)

Finisher

stretch

reps               Movement             weight	1	↓split totals
100 dlb unders
5k run or row
100 dlb unders
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