1 20

                      2015

Warmup:

3 rnds

33 j rope

10 passthru

5 burpees

 20 sec L-hang

Strength:    

Any strength movement

5s or 20s

Workout:

Top of minute:

5 burpees, then

x Wallball, 20/15

Accumulate 100 wallballs

SCALE at 4 burpees

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

1 19 - "12 DAYS"

The 12 Days of 
19 Days After New Years Eve  

12 Rounds:

FIRST         1 100m run

SECOND    2 t getups, 1 run

THIRD        3 pushups 2 t getups, 1 run

FOURTH    4 double unders, 3 ... etc

...

TWELFTH 12 deadlifts, 11 OH press ... 1 run

100m run	2 T G-ups	3 Pushups	4 dbl-undrs	5 Wall Balls	6 lunges	7 burpees	8 box jumps	9 sit ups	10 Swing	11 OH press	12 dead lifts
	run	2 T G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw	11 OH press
		run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw
			run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups
				run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp
					run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees
						run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges
							run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.
								run	2 Trk  G-ups	3 P-ups	4 D-U
									run	2 Trk  G-ups	3 P-ups
										run	2 T G-ups
											run

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

Subscribe to the FitWorks daily workout Power Grid HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

              business                                                        scheduling

1 15

                                2015

Warmup:   

50 1-leg jrope, R-L
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
30 sec side plank, r -l
4 turkish getups

Buy-in:  

1k run or row

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups

8 pushups

12 squats

5 burpees

Finisher

4 rounds:

20 wallball

20 over-shoulder toss

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