3 19

                             2015

Warmup:   

2 rnds

20 dble unders (attempts)

10 passthru

20 abmat
20 side bends

 Buy-in:  

22 turkish getups

Workout:

7 rounds:

5 thrusters, 95/65

7 hang power cleans, 

10 sumo deadlift highpulls 

Finisher

3 rounds
max burpees in one min
one min rest

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

3 18

                         2015

Warmup:   

400M run

3 rounds

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

    

Strength:    

Squat or deadlift 

Workout:

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

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

3 17

                               2015

Warmup:

2 rounds

100m run

5 burpees

5 tuck jump

10 passthrough

10 pushups

Strength:  

3x5 or 3x20

Any strength movement

Workout:

Rounds in 20:

5 ring dips
10 ring rows
15 box jumps, 20/16

Finisher

5 min jumprope 

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

3 16 - CrossFit Open - 15.3

                                2015

Warmup:   

5 min stretching

3 rnds
5 burpees
33 jump rope
10 ring rows

Buy-in:  

1k run/row

Workout:   15.3

14 minutes:
7 muscle-ups (11 chinups & 11 ring dips)
50 wallball, 20/15
100 double unders (100 single leg jropes)

Finisher:

1k 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

3 12

                                 2015

Warmup:   

100 jump rope

100 one-leg jump rope

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Finisher

100 AbMat sit ups

   

Strength:   

3x20 ring dips

Workout:     HELEN

3 rnds

400m run

21 swings
12 chinups

Finisher:  

                                          100 thrusters

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

3 11

                                 2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

panther crawl
5 burpees

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
OR
Ivana

Finisher:

100 box 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