12 30 - Baseline

                   2013

Warmup:   

2 rounds

10 passthroughs

10 turkish getups

Buy‑­­in:           

10R 10L kbell snatch

10R 10L  kbell OH press

Workout:

4 Rounds, 2 min rests:

500m row OR 40 burpees

40 sq

30 s-ups,

20 p-ups, 10

chin ups 

    Beginner             Intermediate        Advanced         Elite

m-6:15; w- 7:30        (sub ring rows)

m-5:15;        w-6:30        (sub same)

m-4:30;      w-5:35

m-3:55;     w-4:40

Finisher

stetching

reps               Movement             weight	1	2	3	4	↓split totals
500m row OR 40 burpees 40 sq 30 s-ups, 20 p-ups, 10 chin ups
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)

12 26 - HELEN

                                                                                                     2013

Warmup

2 rounds:

10 Shoulder passthroughs

6 kbell snatches

10 ring rows

15 squats

Workout: Helen  

5 Rounds:

400m run

21 swings, 55/35

12 chins

Finisher

21 unbroken thrusters

Max pushups, slap

reps                   Movement               weight	1	2	...	5	↓ split totals
400m run
21 swings, 55/35
12 chins
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 Burbank, Ca

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling

12 24

                          2013

Warmup:  

2 rounds

75  jump rope

4 turkish getups

12 squats

Workout:

Rounds in 24 min:

20 abmats

16 kbell swings, 53/35

12 burpees

8 chinups

400m run

Finisher

Interval rowing

reps               Movement             weight	1	2	3	...	...	↓split totals
20 abmats 16 kbell swings 12 burpees 8 chinups 400m run
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)