4 9

                              2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

5 burpees

  

Strength:

5x5 Strict Press overhead

Workout:

4 rounds of:

12 front squats (135/95)

15 ring rows

  

Finisher:

3 rounds 100M Farmer Walks

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

4 8 - CINDY

                              2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

10 PVC overhead squats

bear crawl

1 minute Butterfly stretch

Strength:

3x3 weighted ring dips or

bench press

Workout:

Rounds in 20 min:

 "Cindy"

5 chinups

10 pushups

15 squats

Finisher

Wall walk practice

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

4 7

                           2015

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength: 

3X3 deadlift

Workout:

5 rounds of:

400M run

15 pull-ups

10 hang power Snatch (95/65)

Finisher:

4 rnds

100m Faraways

6 turkish getups

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

4 6

Mon 4 6                                2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Thru

5 Deep ring dips

PVC overhead squats

Workout:

15 Rounds:

 At the top of each minute alternate between

15 toes to bar  &

15 burpees

30 minutes or until 15 reps cannot be completed within the minute

Finisher:

4 rnds

100m Faraways

6 turkish getups

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

4 2 - AJi BDay WoD - Dirty 30

                                                                                           2015 

Warmup:   

3 rnds of 10:

Bx jump

push press

swings

Running Clock for Buy-In, WOD, and Buy-Out

3,2,1, Go 

Buy in:     

15 Clean & Jerk 135/95

Workout:

30 Box Jumps 20/16
30 Jumping Pull-Ups

30 Swings 53/35

30 Walking Lunges
30 Knee-Elb
30 Push Press 45/35
30 Back Ext
30 Wall Ball 20/15
30 Burpees
30 Double Unders

Finisher:

15 Cln  & Jrk 135/95

  

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

4 1 - ANGIE

                           2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Strength:

5x5

Sq or DL

Workout:  ANGIE

  100 chinups
100 pushups
100 situps
100 squats

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