10 29

                           2015

Warmup:

3 rounds

8 Samson Stretches

11 pass throughs

bear crawl

101M Run

Buy-in:

5 minutes of stretching

 Workout

5 rounds:

7 Deadlifts (225/135)

10 cartwheels

20 knees to opposite elbow

Finisher

Muscle up 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

10 28

                           2015

Warmup:

2 rounds

10 Samson Stretches

10 pass thru

bear crawl

10 burpees

1 minute Butterfly stretch

Buy-in:

33 burpees for time

100 squats for time

 Workout

3 rounds

1000M Run

50 double Unders

25 swings (53/35)

Finisher

Stretching

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

10 27

                           2015

Warmup:

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 overhead squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

OR

strength cycle 20s

Finisher

100 AbMat sit ups

100 supers

150 sidebends

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

10 26

                           2015

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

"Fran"

21 15  9

Thrusters and chinups

Choose a standard that will allow you to finish under 4 minutes.

If successful, then repeat "Fran" with a more difficult standard.

If unsuccessful, then scale and repeat.

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

10 22

                           2015

Warmup

 3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

Strength:     

5x5 Strict Military Press overhead

 Workout

30 ring or bar muscle ups

OR

30 chest to bar pull-ups, 30 knees to elbows & 30 ring dips

OR

60 pull-ups & 60 ring dips

Then 3 rounds

10 Front Squat (135/85)

400M Run

Finisher

100 AbMat Sit-Ups

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