5 29

                                2014

Warmup:

3 rnds

33 bkwards j rope

10 pass thrus

30 sec hamstring stretch

30 sec quad stretch

Buy-in:

1000m run

Workout:

7 Rounds:

 12 kn to opp hand

15 burpees

18 swing, 53/35

Finisher

---

reps         Movement      weight	1	2	3	...	7	↓split totals
12 kn to opp hand
15  burpees
18 swing
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

                        2014

Warmup:

4 rnds

5 burpees

100m run

10 passthru

                                                    

Buy-in:

22 turkish getups

Workout:

altap:

 tabata squats, 8 rnds

3 min rest, then:

21 15  9:

Chin-ups

Ring rows

Sumo deadlift highpulls

Finisher

goals

reps               Movement             weight	1	2	3	↓split totals
tabata sqts, 8 rnds
3 min rest, then:	21	15	9
Chin-ups
Ring rows
Sumo deadlift highpulls
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 27

                                                                              2014

Warmup

 2 rounds
25 bk jmprope
10 passthru
30 squats

Workout:

2 Rounds:

100 dble unders & 1000m row
OR
100 bx jmps, 16/12 & 100 m run 

Finisher

stretching

reps               Movement             weight	1	2	3	4	↓split totals
100 dble unders &               1000m row
OR
100 bx jmps, 16/12 &              100 m run
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