12 22

                   2015

Warmup:   

2 rounds of:

5 burpees
rotator prehab
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

Burpees

Finisher

10 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

12 21

                           2015

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

6 Samson Stretch

6 Pass Thru

10 PVC overhead squats
10 ring dip

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

3 rounds, 4 min "Fran"

21 15  9 - ad lib rests

Thrusters and chinups

Finisher

66 kbell snatch

Bulgarian deadlift 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

12 20

                        2016

Warmup:  

3 rounds

6 passthru

10 double under (practice)
6 turkish getup
10 ring row

Buy in:            

3 rounds:
OH box step
1 min bottom-of-sq hold

Workout:

4 Rounds 

15 c-b chinups
15 swings, 60/44
15 bx jump, 24/20

Finisher

3 rounds:

5 weighted dip / negatives
5 full clean

practice

iron cross

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)

12 19

                           2016

Warmup:

400 m run

3 rnds

10 burpees w twist

10 ring rows. 

Buy-in:

accumulate: 
2 min wall sit
1 min r plank
1 min l plank
2 min Hand stand hold 

 Workout

100m OH plate carry, 45/25
40 hang powerclean, 95/65
OH plate carry
30 hp cln
OH plate carry
20 hp cln
OH plate carry
10 hp cln
OH plate carry  

Finisher

1k run or row

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

12 15

                           2016

Warmup:

2 rounds

 5 burpee, 

10 pass thru

10 OH lunges,

 10 ring row

Strength:  

 5x5 Weighted chin ups

 Workout

21-15-9

 clean &  jerk, 135/95

 burpee over bar

Finisher

 Tabata 8s: 

abmat 

supers

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

12 14

                                 2016

Warmup:   

2 rounds of:

10 burpees
10 ring rows

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
Igor
OR
Ivana

Finisher:

55 wallball

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

12 13

                           2016

Warmup:

3 rounds: 

15 seconds Fast Feet,

15 seconds butt kickers, 

10 squats,  

5 push ups; 

THEN 
400 m run  

Buy-in:

  TABATA 4's

push ups 

squats
OH press

 Workout

20 minute EMOM
Odd – 10 Wallballs,   20/14
Even – 10 Toes-to-bars  

Finisher

stretch / mobility
and/or
intervals

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