9 28

                      2017

Warmup:

2 rnds

33 bkwards jrope

10 passthru

20 sec L-Hang

Workout:

3 Rounds:

 On the minute (12 minutes):

OH Press, 95/65

goblet squats, 53/35

Swings, 53/35

Abmats

3 min rest. Then

21 15  9

sq cleans,  95/65 (from hang, no DL)

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
OH Press goblet sq Swings, Abmats
5 min rest	21	15	9
Pwr cleans, 135/95 Ring dips
round splits →

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 27

                     2017

Warmup:

400m run

3rnds

5 burpees

10 super

10 passthru

10 sq

Buy-in:

3 sets:

1 min side plank, 30r 30l 

1 min plank

 Workout

400m run

21 deadlift, 185/135

100 dbl unders or tuck jump

15 DL

75 dbl unders / tj

9 DL

50 dbl unders / tj

Finisher

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

9 26

                          2017

Warmup:

400m run/row

3rnd

10 burpee

10 bx jmp

10 passthru

30 sec calf stretch

Buy-in:

 Tabata 6s

Handstand hold

5 min practice

Handstand walk, 
attempt, 
or wallwalk 

 Workout

3 rnds

7 chinups

5 chest to bar

3 muscleups

30 wallball, 20/15

Finisher

Grip work

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 25

                             2017

Warmup:

3 rnds
100m run

10 burpees

Hold squat for 30 seconds

Buy in:  

3 rounds
5 thruster
6 turkish getups

 Workout

10-8-6-4-2

Front squat   95/65

Toes to bar

Bar over burpee

Finisher

 3 rnds

100m Farmers walk

10 hp cleans

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 21

                           2017

Warmup:

3 rnds

10 passthru

10 sampson stretch

5 burpees w twist

100m run

Buy-in:

Stretch

 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

9 20

                          2017

Warmup:

  2 rounds

15 pass through

10 sumo dl hp with kb

10 inch worms
100m run
8 turkish getups

Strength:    

5x3 dl

 Workout

ALTAP
10 HS push-ups
15 DL,  225/145
25 Box jumps, 24 /20
50 Pull-ups
100 Wallball, 20/15
200 Double-unders/ or tj
400m run, 45/25 plate

Finisher

3 rounds
100m  Faraways
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