11 30 - COE

                      2013

  

Workout: COE

10 Rounds:

10 Thrusters, 95/65

10 ring pushups

reps               Movement             weight	1	2	3	...	10	↓split totals
10 thrustsers
10 ring pushups
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)  

11 27

                     2013

Warmup:  

10 passthroughs

30 walking lunges

2 bear crawls

Strength:   Wendler         

deload

Workout:

7 Rounds:

7 thrusters, 135/85

10 kn - bar

Finisher

50 pistol squats

Handstand pushup practice

reps               Movement             weight	1	2	3	...	7	↓split totals
7 thrusters
10 kn - elb
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)

11 26

                          2013

Warmup:   

4 rounds

15 sq

10 ring rows

Strength: Wendler           

deload

Workout:

20 minutes:

100m run

10 bx jum, 24/20

10 dips

15 abmat

Finisher

stretches

reps               Movement             weight	1	2	3	...	...	↓split totals
100m run
10 bx jmp,
10 dip
15 abmat
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)