7 28

Mon   7 28                            2014

Warmup:   

3 rnds

22 dbl unders

5 burpees

20 abmat

29 supers

Buy-in:  

2 rounds

400m run

50 squats

Workout:

amrap: no time limit

2rnds:

 maxium chin-ups

maximum benchpress, bw – 2/3 bw

Finisher

goals

reps               Movement             weight	1	2	↓split totals
maxium chin-ups
maximum benchpress, bw – 2/3 bw
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

7 24

                       2014

Warmup:   

1000m run

10 passthru

33 abmat

Buy-in:  

28 Turkish getups

Workout:

altap:

 100 double unders (SUB: tuckjump)

then

3 rounds of:

10 muscleup (SUB: 15 chinup & 15 dips)

15 burpees

then

100 double unders (tuckjump sub)

Finisher

goals

reps               Movement             weight	1	2	3	↓split totals
100 dble unders
3 rnds:
10 muscleup
15 burpees;
100 dble unders
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

7 23

Warmup:

3 rnds
10 passthru
100m run
15 squats

Workout: 

Ivan OR

 Igor OR

 Ivana

FINISHER : strength cycle 

5x5 or 3x20:

 Either squat or deadlift cycle

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

7 22

T          7 22                          2014

Warmup:   

100m run

10 passthru

10 pushup

10 burpees

Strength:    

1 movement

3x5 or 3x20

Workout:  

altap:

 FRAN

OR

21 thrusters, 95/65

3 rope climb

15 thrusters

2 rope climb

9 thrusters

1 rope climb

Finisher

goals

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

7 21

                             2014

Warmup:   

2 rounds:

400m run

10 burpees

22 dbl unders

Buy-in:  

2 rounds

1 min L-hang

1 min R L: side plank

Workout:

altap:

 50 chinups, strict

50 pushups,

slap-clap

50 knees to bar

50 trusters, 95/65

Finisher

---

reps               Movement             weight	1	↓split totals
50 chinups, strict
50 pushups, slap-clap
50 knees to bar
50 trusters, 95/65
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