5 28

                               2015

Warmup:

3 rounds

10 passthrough

5 burpees

20 tuck jump

Strength:  

100 kbell snatch

Workout:

20 min amrap:
25 goblet sq, 53/35
100m run
25 swings, same
100m run
25 ring row
100m run
25 slap-clap pushups
100m run

Finisher:

5 min jumprope 

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 - Strength

                                 2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

panther crawl
5 burpees

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
Igor
OR
Ivana

Finisher:

100 box jumps

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 26

Warmup

3 rnds

10 passthru

10 burpees

33 double under (attempts)

Strength:

Deadlifts or squats

Workout: Elizabeth

21-15-9:

Cleans, 135

Ring dips

Finisher

Strength 
Deadlifts or Squats

5 25 Memorial Day Hero WoD - MURPH

Memorial Day Classes: 
12:30 & 5 pm;
BJJ 2 pm.

MURPH

Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 

For time: 

1 mile Run;

100 chinups, 
200 pushups, 
300 squats;

1 mile Run

5 21

                     2015

Warmup:   

3 Rounds
200 M Run
50 DU
10 InchWorm
Hold bottom of squat for one minute
 

Workout:

8 minute AMRAP
15 Push up

100m Run
15 Push up

100m Run
25 Push up

100m Run
25 Push up

100m Run

Rest 3 Mins

4 Rounds
12 KB Swing 53/35
12 Box Jump 24/16

Finisher

Five Rounds of one minute plank holds.

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 20

                              2015

Warmup:   

400m run

3 rnds

30 sec Sampson stretch, R-L

10 wall sq

10 calf stretch

Strength:  

5x5 weigthed dip

OR

3x20 dip

Workout:

7 mins:

 7 chinups

7 burpees

7 wallball, 20/15

2 min rest, then

100 abmat

100 supers

Finisher

Handstand holds

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 19

                               2015

Warmup:   

3 Rounds
100 m Run
10 Pass Through
10 Inch Worm
Hang on Bar for 1 Minute
Hold bottom of squat for 1 minute
Calf Stretch against Wall

Buy-in:  

Tabata Air Squat 6's

Workout:

altap:

100 DU, or 3x Singles
5 Bear Complex 135/95
75 DU or x 3 Singles
5 Bear Complex
50 DU or x 3 Singles
5 Bear Complex
1k Run

Finisher

Goals

Intervals

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