10 31

                           2016

Warmup:

3 rnds

10 pass thru

1 min plate-sq

1 min plank

100m run

Buy-in:

 10 min EMOM

Odd – 9 OH press

Even – 9  dips

 Workout: 

21 15  9  15 21

Knees to elbows
pushups, slap clap
OH lunge, 53/35

Finisher

2 min burpee challenge 

(2 rnds, 2 min rest)

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

10 27

                         2016

Warmup:

3 rounds

10 passthru

33 one leg j rope

10 ring row
5 burpees w twist

Buy in: 

100 sidebends

100 supers

Workout:

21 15  9: 

 S dl hp, 95/65

Ring dip

abmats

Finisher

stretching
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

10 26

                           2016

Warmup:

3 rounds

10 push-ups

10 pass thru

10 PVC overhead squats

bear crawl

Buy-in:

5 minutes of handstand practice
single hand ... pushup ... kipping

 Workout

Any order, any combo: 

100 KB swings (53/35)

100 chin-ups

100 burpees  

Finisher

2k run/row

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 25

                    2013

Warmup:   

2 rounds

10 passthroughs
100m run

10 turkish getups

Buy‑­­in:           

3 rounds
10R 10L kbell snatch

10R 10L  kbell OH press

Workout:

 15 minutes   EMOM 

  wallball, 20/15

ring rows

  double unders 

  

Finisher

stetching

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)

10 24

                         2016

Warmup:   

 3 rounds

10 pass thru

bear crawl
10 ring rows

1 minute sitting toe touch stretch

Buy in:    

4 minute FRAN

Workout:

17 minutes

8 burpees w twist

20 over shoulder ball toss, 20/15

1 min handstand

Finisher:

3 rounds 
100M Farmer's Walks
6 turkish getups

  

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

10 20

                                2016

Warmup:   

3 rounds

10 pass thru

bear crawl

1 minute Butterfly stretch
10 burpees

Buy-in:  

2k run/row

Workout:  

10 muscle ups (bar or rings)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

any order/combo
150 AbMat  
100 sidebends
100 deadlift, 50 lb

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 19

                           2016

Warmup:

3 rounds

10 ring row (one hand)

10 pass thru
8 burpees

1 minute ham stretch

Buy-in:

100 HP cleans

 Workout

"JT" 
THEN
100 Jumping squats (feet leave the ground at the top of the squat).

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)

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