5 7 - Ave atque vale - Chris

5 7 – Ave atque vale                      2015

Warmup:   

Row 500 m.

Then 2 rounds

100 jump rope,

20 ab mats,

hold bottom of squat,  1 min

Workout:

altap:

 10 turkish getups, 53/35

20 burpees

30 deadlift, 185/135

40 chinups

50 wallball, 20/15

40 chinups

30 bx jmp, 24/20

20  chins, ch-bar

10 turkish getups, 53/35

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

5 6

                              2015

Warmup:   

400 M Run

 3 Rounds 

15 Pass Through

Samson Stretch

Hold Bottom of Squat for one minute.

Strength:

3x10 Front Rack Lunge

Workout:

Rounds in 12 min:

6 Box Jump Overs   20/16

8 Push Press 115/75

10 Pull-ups

Finisher

5   Sled Push

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 5 - Manny v Mayo

                               2015

Warmup:   

400 m run then 3 rounds of

20 pass thrus

10 inch worms

Sit in bottom of squat for one min

 Strength:  

 75% of max:

Ten minute em-om

One power clean

One front squat

One push jerk

Workout:

 5 x 3 minute amrap,  1 min rest between rnds

30 double unders

10 t2b

5 C&J(135/95)

Finish:

stretching,
goals
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 4

5 4                                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

 Buy-in:  

3 rnds

100m run

15 burpees

Workout:

Rounds in 15 min:

10 HP cleans,  95/65

5 push press, same

15 sq

Finisher

100 abmats

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

4 30 - CINDY

                              2015

Warmup:    

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

400M run

5 minutes of stretching  

  

Strength:   

Find maximum weight for 15 consecutive overhead squats

Workout:   CINDY 

20 Min:
5 chinups
10 pushups
15 squat

Finisher:

Interval row

or

40 burpees

or

Muscle up 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 29

                              2015

Warmup:    

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

  

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

WOD

10 muscle ups, bar/ring,

 (OR 15 chins &15 cleans 95/65)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

3 rounds 

100M Faraways

15 burpees

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