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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, October 31

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)




Wednesday, October 30

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)




Tuesday, October 29

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.