8 31

                           2017

Warmup:

3 rnds

10 passthru

10 sampson stretch

5 burpees w twist

100m run

Buy-in:

100 abmat

75 bk ext

 Workout - kelso protocol

15 Rounds, 15 min:

5 thrusters, 95/65, at top of minute

As many ring rows as possible for rest of minute

75 thrusters all together --

most ring rows is best score.

Finisher

100 abmat

100 bk ext

1000 bench press 

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

8 30

                           2017

Warmup:

 400 M Run

2 Rounds

10 Ring Rows

10 Ring Dips -  Hold last 20 sec 

15 Pass Thru

15  Squat

Stretch

Calf

Achilles

Buy-in:

 3 X 10 Bench
5 X 5 Weighted Pull Ups

 Workout

 12 EMOM

Odd-
25 DU   OR   Jump rope, 15 L 15 R

Even- 
8 Burpees

Finisher

Tabata

Ab Mats

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

8 29

                           2017

 Warmup:

 100 jump rope

3 round

10 inch worm

10 dumbbell thruster

10 push up

100 m run

Strength:    

5x 3

Military press

 Workout  

15 min amrap

5 handstand push-ups

10 pull ups

15 wall balls     20/15

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

8 28

                                2017

Warmup:

3 rnds

33 bkwards j rope

10 pass thru

30 sec hamstring stretch

30 sec quad stretch

Buy-in:

1000m run

Workout:

7 Rounds:

 12 kn to opp hand

10 burpees w twist

18 swing, 53/35

Finisher

22 turkish getups
22 kbell snatches

reps         Movement      weight	1	2	3	...	7	↓split totals
12 kn to opp hand
15  burpees
18 swing
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

Saturday - JHo BDay WoD - Filthy 58s

                        2017

 Filthy 58s

ALTAP:                                                

58 Box jump, 24/20
58 Jumping chins
58 Kettlebell swings, 35/26

58 Walking Lunge 
58 Knees to elbows
58 Push press, 45/35
58 Back extensions
58 Wall balls, 20/15

58 Burpees
58 Doubleunders/ tuckjump

reps                   Movement               weight	↓ split
58 Box jump, 24 inch box
58 Jumping chins
58  Kettlebell swings, 35
58 Walking Lunge
58 Knees to elbows
58 Push press, 45 pounds
58 Back extensions
58 Wall balls, 20 pound
58  Burpees
58 Doubleunders/ tuckjump
round splits →

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)