12 30

                             2014

Warmup:   

2 rounds:

100m run

10  turkish getups

10 burpees

Buy-in:  

2 rounds

33 abmats
33 supers

Workout:

21 15 9:

deadlift, bw - 2/3 bw
ring dips
goblet squats, 53/35

Finisher

goals
interval rowing 

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

12 29

                             2014

Warmup:   

2 rounds:

100m 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, 75/45

Finisher

goals
interval rowing

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

12 23 - COE

Tues 12 23                            2014

Warmup:   

2 rounds

10 pass thru

10 pushups

20 squats

Workout: COE

10 Rounds:

 10 thusters, 95/65

10 ring dips

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

12 22

Mon  12 22                                    2014

Warmup, 3 rnds:   

 10 Samson Stretches 

10 pass thru

bear crawl 

1 minute Butterfly stretch  

Buy-in:  

 18 turkish getups

Workout:

5 Rounds:

 400m run
40 burpees 

wall walk practice

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

12 18

                                2014

 Warmup:   

3 rounds

10 Samson Stretches

 10 pass throughs

 bear crawl

 1 minute sitting toe touch stretch

Buy-in:  

10 minute bar or ring muscle up practice  

Workout:

3 Rounds, w partner:

 20 alternating burpee pull ups;

one partner waits holding a plank while other performs the movement 

20 alternating wall balls;

one partner waits at the bottom of the squat while other performs the movement 

Finisher

2k run

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

  

12 17

                                2014

Warmup:   

  3 rounds 

10 Samson Stretches 

10 pass throughs 

bear crawl

1 minute Butterfly stretch

Strength:  

  5x5 Weighted pull-ups  

Workout:

5 Rounds:

  10 Turkish get-ups (53/35) 

20 toes to bar 

30 double unders

  

Finisher

 100 goblet squats

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