9 30

                           2015

Warmup:

 400 M Run

2 Rounds

10 Ring Rows

10 Ring Dips -  Hold last one for 20 seconds

15 Pass Through

15 Air Squat

Stretch

Calf

Achilles

Buy-in:

 3 X 10 Bench

Or

5 X 5 Weighted Pull Ups

 Workout

On The Minute For 20 Minutes

Odd- 25 Double Unders

Or

  30 one legged. 15 L 15 R

Even- 10 Burpees

Finisher

Tabata

Ab Mats

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

9 29

                           2015

Warmup:  

33 dble unders
66 jump rope backward 

3 rounds of:
10 Samson Stretch
10 Pass thru
15 sec handsand
5 burpees

Buy-in:

100 abmat
100 supers
100 sidebends

 Workout

3 rnds

1k run

50 burpees

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

9 28

                           2015

Warmup:

3 rnds

5 burpees

10 passthru

5 OH sq

Strength:     

 3x10 deadlift 

 Workout:  Abmazing

4 rnds

50 abmat

75 supers

1 min L-Sit or L-hang

30R-30L sidebends, 53/35

Finisher

2k run

 Or

30 turkish getups

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

9 24

                        2015

Warmup:

100 jump rope

3 rounds

10 kb thruster

10 lunge

10 push up

Strength:    

3 by 10 military press

 Workout  

15 min amrap

100 m plate carry. 45/25

15 kb snatch 53 35

100m plate carry

25 kb swings 53/35

Finisher

 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

9 23

                          2015

Warmup:

  3 rounds

15 pass through

10 sumo dl hp with kb

10 inch worms

Strength:    

5x3 dl

 Workout

 5 rnd

5 hp clean 135/95

7 thruster.  

9 Sumo dl hp

11 toe 2 bar

Finisher

 Faraways

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

9 22

                           2015

Warmup:

400m run

3 rounds

Hold chin over bar 30 seconds

10 push ups

Hold bottom of squat 1:00

 Buy-in:

On the min.   Ten minute

1 squat clean

1 push jerk

1 split jerk

 Workout

12 min amrap

15 wall ball

15 push up

Finisher

Hand stand holds

Finisher

 goals

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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