6 9

                          2015

 Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:

5x5 front squat

Workout:

5  min:

"Cindy" Rounds

Rest 3 minutes, then

AMRAP in 5 minutes of:

7 Deadlifts (185/115) & 7 handstand push-ups

Rest 3 minutes, then

AMRAP in 5 minutes of

12 Wallball (20/15)

30 double unders

Finisher

100 AbMat sit ups

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

6 8

                            2015

Warmup:   

100 jump rope,  forward / backward

Or

50 1-leg, r-l

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 strict chin-ups

Buy-in:  

2k run

Workout:

7 Rounds:

21 Russian KB swings (70/44)

15 chest to bar pull-ups

9 Burpees

Finisher

Interval Rowing

Or

Hill runs

Or

Interval cycle

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

6 4 - Fight Gone Bad

 6 4            Th                      2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

Strength:

5 minutes of kipping pull-up or muscle up practice

Workout: fight gone bad  

3 Rounds, on the min, 6^th minute rest:

 Wallball, 20/15

S DL HP, 75/55

Bx Jmp, 20/16

Push press, 75/55

Row (cal) OR HP cleans 75/55

Finisher

20 standing broad jumps

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

6 3

                             2015

Warmup:   

3 rounds

10 push-ups

10 pass throughs

10 PVC overhead squats

bear crawl

1 minute Butterfly stretch

Skills:  

5 minutes of handstand practice

Workout:

Any order/combo:

100 thrusters, 95/65

100 chin-ups  

100 burpees  

Finisher

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

6 2

                             2015

Warmup:   

400M run

3 rounds

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:     

3X5 deadlift

Workout:

 5 Rounds:

400m run

15 pushups, Slap-Clap

10 Sumo Deadlift High Pull, 95 /65

Finisher

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