5 31

                      2017

Warmup:

100 jump rope forward & 100   backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

Buy-in:

6 min of "Cindy"

 Workout

100 double unders

Then 3 rounds

20 chest to bar pull-ups

20 sumo deadlift high pulls (95/65)

then

100 double unders

Finisher

4 rounds:

10 turkish getups

30 sec L-sit

OR

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

5 30

                                                      2017

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds 

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

  Buy-in:

 100 hp cleans

100 OH press 

 Workout

5 rounds 

15 Sec Handstand hold

30 sec Plank

400m Plate Carry (45/25)

Finisher

100 AbMat / OR GHD situps

100 supers /   OR  bk ext

150 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

5 29 - MEMORIAL DAY HERO WoD - MURPH

Memorial Day
12:30 class OPEN

MURPH

Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,     killed in Afghanistan June 28th, 2005. 

For time: 

1 mile Run;

100 chinups, 
200 pushups, 
300 squats;

1 mile Run

5 25

                          2017

Warmup:

2 rounds of:

10 Samson Stretches

10 pass thru

10 inch worms

10 ring rows

Strength:  

2k run

 Workout

20 minutes  AMRAP  

5-R 5-L  Pistol squats 

10 Push-Press (75/45)

10 Knees to elbow

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

5 24

                                                                  2017

Warmup:

3 rounds

10 pass thru

10 OH Bx step

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3 weighted ring dips or bench press

 Workout

4 rounds

5 OH squats 95/65

10 Front squats

15 Ring Rows

Finisher

Interval Rowing

OR

100 abmat

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

5 23

                                                       2017

Warmup:

 3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

  

Strength:  

100 chinups

 Workout

"JT" plus 100 squats

Finisher

100 abmat

100 supers

150 sidebends

OR

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

5 22

                        2017

Warmup:

3 rounds 

30 sec pigeon stretch
9 pass through 
7 inch worm
10 partner push up 
5 burpees

Buy-in:

3 rnds
10 OH squat
6 turkish getups

 Workout

12 min 

15 wall ball
12 pull up
 9 ring dip

Finisher

3 rnds
 30  sec L-sit
30 sec L hang

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

5 18

                        2017

Warmup:

3 rounds of:

10 Samson Stretches

10 pass thru

6 burpees

1 minute Butterfly stretch

Buy-in:

10 min Full clean practice

 Workout

3 rounds of:

1K  Run

50 double unders

(OR 50 1-leg backwards jrope)

25 KB swings (53/35)

Finisher

Stretching

Or

20 deadlift or bk sq

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