10 31

                          2013

Warmup:   

2 rounds

20 passthroughs

100m run

  Buy‑­­in:           

1k run

Workout:

8 Tabata Rounds. 1 min rests:

OH press, 75/45

Ring rows

Goblet squats, 26/18

abmats

Finisher

goals

reps               Movement             weight	1	2	3	...	8	↓split totals
Oh press
Ring rows
Goblet sq
abmats
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)

10 30

             2013

Warmup:            

3 rounds:

10 Goblet  squats

10 swings

Strength:

3 x 5 DL

Workout:

9 Rounds:

10 OH squats, 95/65

10 ring dips

5 burpees

Finisher

goals

reps               Movement             weight	1	2	3	...	9	↓split totals
10 OH sq,
10 ring dips
5 burpees
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)

10 29

Skills warmup

Workout:

10 Rounds:

10 pushups

10 chinups

10 OH press, 75/45

10 hang power clean

30 min cutoff

Finisher

100 front squats, without racking bar

reps	Movement       weight	1	2	3	…	10	↓ total splits
10 pushups
10 chinups
10 OH press
10 hng pwr cln
	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.