1 2 - 12 DAYS

The 12 Days of the Day After New Years Day  

12 Rounds:

FIRST         1 100m run

SECOND    2 t getups, 1 run

THIRD        3 pushups 2 t getups, 1 run

FOURTH    4 double unders, 3 ... etc

FIFTH   wallball ...
SIXTH   lunges...
SEVENTH   burpees...
EIGHTH    box jump...
NINTH   situps...
TENTH   swings...
ELEVENTH   OH press...

TWELFTH 12 deadlifts, 11 OH press ... 1 run

100m run	2 T G-ups	3 Pushups	4 dbl-undrs	5 Wall Balls	6 lunges	7 burpees	8 box jumps	9 sit ups	10 Swing	11 OH press	12 dead lifts
	run	2 T G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw	11 OH press
		run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw
			run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups
				run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp
					run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees
						run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges
							run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.
								run	2 Trk  G-ups	3 P-ups	4 D-U
									run	2 Trk  G-ups	3 P-ups
										run	2 T G-ups
											run

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

Subscribe to the FitWorks daily workout Power Grid HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008              (818) 939-1188

              business                                                        scheduling

12 31

                                                 2015

Warmup:

400M run

3 rounds

10 Samson Stretches

10 pass thru

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 front squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

 Workout

Ivan

Igor

OR

Ivana

Finisher

3 rnds

50 AbMat sit ups

50 bk ext
50 side bends

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

12 30

                       2015

Warmup:

3 rounds

1 min jump rope

1 min hurdler stretch

10 pass thrus

Buy-in:

Cln practice

 Workout

25 Push ups (slap/clap)

2 rounds of "Helen"

25 Push ups (slap/clap)

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