5 19

                               2015

Warmup:   

3 Rounds
100 m Run
10 Pass Through
10 Inch Worm
Hang on Bar for 1 Minute
Hold bottom of squat for 1 minute
Calf Stretch against Wall

Buy-in:  

Tabata Air Squat 6's

Workout:

altap:

100 DU, or 3x Singles
5 Bear Complex 135/95
75 DU or x 3 Singles
5 Bear Complex
50 DU or x 3 Singles
5 Bear Complex
1k Run

Finisher

Goals

Intervals

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 18

                                2015

Warmup:   

3 rnds

100m run

5 burpees

10 passthru

5 pushups

Buy-in:  

3 rnds

10 kbell snatch

10 kbell thruster

Workout:

Rounds in 20 min:

 10 deadlife, BW-2/3 bw

10 goblet sq, 53/35

15 swings, same

10 knees to elbows

Finisher

Interval rowing

or

2k run for time

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 14

                                       2015

Warmup:   

Three rounds

100 m run

50 du

Hang from bar for one minute

Strength:   

5 rounds

3 push press

3 push jerk

3 split jerk

  

Workout:

12 min

5 thruster 135/95

10 dl

5 bar-facing burpees

  

Finish:

2k run/row

  

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 13 - BDay WoD JSch

                    2015

Warmup:   

3 rnds

5 burpees

5 passthru

5 r dips

Buy-in:  

2k run/row

Workout:

15 Rounds:

 5  chinup

5 pushups, slap

5 ghd situps (abmat sub)

5 bx jump, 24/20

Finisher

Goals

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

5 12

                                       2015

Warmup:   

3 rnds
10 Ball Slams
10 Pass Through
10 Inch Worm
Hold Bottom Of Squat for 1:15
 

Buy-in:  

Tabata 4s

Ab Mats  

  Super Man

Workout:

3 Rounds:

"Helen's Big Sister"

800 M Run
25 KB Swings 70/53
12 Burpee Pull-Ups
 

Finisher

Grip Work one min on, one off
3 Rounds
Hang from bar in Hollow Point position
Hold barbell at Mid Thigh 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

5 11

                       2015

Warmup:   

3 rnds

10  pass thru

15 squats (plate hold)

7 burpees

200m run

Strength:    

5x3  OH squats

Workout:

21 15  9:

 Hand stand push ups

Ring dips

Overhead squat 125/85

Finisher

3k run

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