9 29

                           2016

Warmup:

3 Rounds

8 Passthru

10 wall squats

25 Double Unders (attempts)
rotator prehab

Strength:     

EMOM: 10 Minutes

ODD: 6 HP cleans (135/95)

EVEN: 4 Bar Facing Burpees

 Workout

17 minutes

15 GHD situps       OR     30 supers    
1-min Handstand hold
5R-5L one-leg bx jump, 12"/10"
[sub 25 two-leg box jump]

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 28

                            2016

Warmup:

3 rnds

5 burpees

10 ring rows

6 passthru

Workout: BARBARA

5 Rounds, 3 min rest betw rounds:

 20 Chinup

30 pushup

40 abmat

50 squats

Keep splits!!!

Finisher

STRETCH

reps               Movement             weight	1	2	3	4	5	↓split totals
20 chins
20 pups
40 abmat
50 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

9 27

                           2016

Warmup:

3 rounds

 10 double unders (attempts)

8 pass thru

bear crawl

100M Run

Buy-in:

5 minutes ham / hip stretching

 Workout

12 min:

10 HP clean  95/65
10 OH press  same
Side bend, 15R - 15L, 53/35

5 min rest, then 

8 min:
J rope, 25R - 25L
10 bx jump, 24/20

Finisher

Muscle up practice
(chins/dips)

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

9 26

                                2015

Warmup:   

One-leg jrope, 50R- 50L
3 rounds
10 Samson Stretch 
Rotator Prehap
30 sec side plank, r -l
4 turkish getups

Buy-in:  

1k run or row

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups (r row)

8 pushups

12 squats

5 burpees

Finisher

3 rounds:

15 wallball

15  over-shoulder ball toss

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

                           2016

Warmup:

3 rounds of:

6 Samson Stretches

8 pass thru

bear crawl

30 sec Butterfly stretch
scorpion strech
rotator prehab

Strength:     

5x5 or 20s

Squats or deadlifts

 Workout

12 min

7 Burpee pull-ups

13 swings (53/35)

Finisher

2k run

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

9 21

                           2016

Warmup:

400m run

3 rounds
10 squats
10 ring rows
15 supers
10-10 sidebends

Buy-in:

Max pushups
 3 rounds DEEP BREATHING 
Max pushups

 Workout

see 8/29

"Fran"

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

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

If unsuccessful, scale and repeat.

Finisher

Interval Rowing
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