11 30 - Baseline

                   2015

Warmup:   

2 rounds

10 passthroughs
8 burpees

6 turkish getups

Buy‑­­in:           

10R 10L kbell snatch

10R 10L  kbell OH press

Workout:

4 Rounds, 2 min rests:

500m row OR 40 burpees

40 sq

30 s-ups,

20 p-ups, 
10 chin ups 

    Beginner             Intermediate        Advanced         Elite

m-6:15; w- 7:30        (sub ring rows)

m-5:15;        w-6:30        (sub same)

m-4:30;      w-5:35

m-3:55;     w-4:40

Finisher

stetching

reps               Movement             weight	1	2	3	4	↓split totals
500m row OR 40 burpees 40 sq 30 s-ups, 20 p-ups, 10 chin ups
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)

11 25

Warmup:

2 rnds
10 passthru
 8 burpees
10 dips
100m run

then: 

For time: 

                    33 burpees -- 3 min rest:
66 squats

Buy in: Strength cycle

5x5 or 3x20:

 Either squat OR deadlift cycle

Workout:

16 minutes:
10 back ext
10R-10L sidebends, 53/35
10 knees to opp hand
10 OH press, 95/65

        

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

11 24

Warmup:        

                                                3 rounds

                                               8 passthroughs 

                                                 6 burpees

                                                 100m run

                                                 22 dbl under

Strength:      

                                                    3 rnds

                                                   ring dips

Workout: Bad Nuts plus

tabata 6s

squats

pushups

4 min rest, then

7 rounds - Bad Nuts:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

rowing intervals

reps	Movement        weight	1	2	3	…	7	total splits ↓
5 thrusters, 95   7 hang pwer cln, 95 10 s dl hp
4 min rest, then tabata 6s
sq pushups
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.  

11 23 - LTo BDay WoD

                                                  2015

Warmup:

3 rounds

100m run

33 dble unders

10 passthru

5 burpees

Buy-in:

Handstand pushup practice

 Workout

100 squats

5 chinups

75 squats

10 chinups

50 squats

15 chinups

25 squats

20 chinups

Finisher

Goals

Back/ham stretch

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

11 19

                           2015

Warmup:   

4 rounds

100m run
10 pushups 
10 passthru

Strength:           

100 hang power cleans

Workout:

21  15  9  15  21:

Thrusters, 75/45
Swings, 53/35

Finisher

Interval rowing

reps               Movement             weight	21	15	9	15	21	↓split totals
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)