6 19

                           2014

Warmup:  

3 rnds

22 dbl unders

15 squats

20 abmats

20 supers

Strength:  

3x5 or 3x20

Any strength movement

Workout:

3 Rounds:

 1k run

50 burpees

Finisher

100 cleans

reps               Movement             weight	1	2	3	4	5	↓split totals
1k run
50 burpees
round splits →

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 18

Warmup:

3 rnds

33 backward jumprope

9 burpees

16 walking lunges

5 tuckjumps 

Workout:

5 Rounds:

without setting bar down:

 3 mil press,

5 push press,

7 push jerk , 95/65

&

100m run

15 chinups

15 goblet squats, 53/35

Finisher

goals

reps                   Movement               weight	1	2	3	...	5	↓ split totals
3 mil press,   5 push press,         7 push jerk, 95/65
100m run
15 chinups
15 goblet squat
round splits →

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.

Read the FitWorks blog at BlogWorks, HERE.

Read the 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 17

             2014

Warmup:  

3 rounds

50 jmp rope

30 sec L-hang

10 passthru

Strength:    

3x5 or 3x20

Any strength movement

Workout:

Pyramid Rounds:

Pushup – Ring Row

21-3

18-6

15-9

12-12

9-15

6-18

3-21

Finisher

2k run

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

6 16

                               2014

Warmup:

2 rounds

100m run

5 burpees

5 tuck jump

10 passthrough

10 pushups

Strength:  

3x5 or 3x20

Any strength movement

Workout:

5 Rounds:

 100m farmers walk, 44/26

10R – 10L kbell snatch

20 goblet squat

Finisher

5 min jumprope

reps               Movement             weight	1	2	3	4	5	↓split totals
100m farmers walk, 44/26
10-10 kbell snatch
20 goblet  squat
round splits →

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