7 31

Warmup:

3 rnds
6 burpees
10 passthru
100m run

 Buy in:

22 turkish getups

Workout:

10 Rounds:

10 pushups

10 chinups

10 OH press, 75/45

10 hang power clean   

Finisher

55 front squats, without racking bar

reps	Movement       weight	1	2	3	…	10	↓ total splits
10 pushups
10 chinups
10 OH press, 70
10 hng pwr cln, 70
	round splits →

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

7 27

                           2017

Warmup:

3 rounds of:

100m run
 10 pass throughs

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3 weighted ring dips or bench press

 Workout

50 overhead squats (95/65)

40 chin-ups

30 push-ups,  slap-clap

20 Turkish get-ups (44/27)

10 bar muscle ups

Finisher

Interval Rowing

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

7 26

                           2017

Warmup:

400M run

3 rounds of:

6 burpees 

10 pass thru

10 push press

10 ring rows

Strength:  

5x5 overhead squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

OR

strength cycle 20s

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)

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

7 25

                           2017

Warmup

3 rounds

10 Samson Stretches

10 pass throughs

6 burpees
1 minute sitting toe touch stretch

1 minute hurdler stretch

Strength:     

5x5 Strict Military Press  

 Workout

30 ring/bar muscle ups

OR

30 chest to bar pull-ups, 30 knees to elbows &  30 ring dips

OR

60 pull-ups &  60 ring dips

Then 3 rounds

10 Front Squat (135/85)

400M Run

Finisher

100 AbMat Sit-Ups

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

7 20

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

10 Samson Stretch

10 Pass Thru

10 PVC overhead squats

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

"Fran"

21 15  9

Thrusters & chinups

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

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

If unsuccessful, then scale and repeat.

Finisher

Interval Rowing

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

7 19

                           2017

Warmup:

2 rounds

10 Samson Stretches

10 pass thru

bear crawl

10 burpees

1 minute Butterfly stretch

Buy-in:

33 burpees for time

100 squats for time

 Workout

3 rounds

1000M Run

50 double Unders

25 swings (53/35)

Finisher

Stretching

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