8 31

                      2015

Warmup:

2 rnds

33 bkwards jrope

10 passthrough

20 sec L-Hang

Workout:

3 Rounds:

 On the minute:

OH Press, 95/65

goblet squats, 53/35

Swings, 53/35

Abmats

5 min rest. Then

21 15  9

Pwr cleans, 135/95

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
OH Press goblet sq Swings, Abmats
5 min rest	21	15	9
Pwr cleans, 135/95 Ring dips
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

Filthy 56s - BDay WoD!

                        2015

 Filthy 56s

ALTAP:

56 Box jump, 24/20
56 Jumping chins
56 Kettlebell swings, 35/26

56 Walking Lunge 
56 Knees to elbows
56 Push press, 45/35
56 Back extensions
56 Wall balls, 20/15

56 Burpees
56 Doubleunders/ tuckjump

Finisher

stretch

reps                   Movement               weight	↓ split
56 Box jump, 24 inch box
56 Jumping chins
56  Kettlebell swings, 35
56 Walking Lunge
56 Knees to elbows
56 Push press, 45 pounds
56 Back extensions
56 Wall balls, 20 pound
56  Burpees
56 Doubleunders/ tuckjump
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)

8 27

                     2015

Warmup:

3 rnds

5 burpees

10 kbell snatch

6 kbell thrusters

Buy-in:

 2k run 

 Workout

10 rounds

10 OH sq, 75/45

10 ring dips

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

8 26

              2014

Warmup:   

2 rounds
100m run

10 passthru

10 pushup

5 burpees

Strength:    

1 movement

3x5 or 3x20

Workout:

4 Rounds:

 50 abmats

15 wallball, 20/15

20 swings, 44/26

10-10 kbell sq, same

Finisher

Interval rowing

goals

reps               Movement             weight	1	2	3	4	↓split totals
50 abmats
25 ball slam,
20 swings,
10-10 kbell sq
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