11 18

Warmup:

3 rnds
10 passthru
 10 burpees
10 squats

Buy in: Strength cycle

5x5 or 3x20:

 Either squat OR deadlift cycle

Workout:

Ivan OR Igor OR Ivana

FINISHER :

For time: 
33 burpees
3 min rest:
66 squats

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

11 17

                           2015

Warmup:

3 rnds:

100m run

6 turkish getups

10 pushups

10 passthru

Strength:     

5x5 max cleans

100 double unders / practice

 Workout

20 minutes:

15 ring row

15 wallball, 20/15

Finisher

Goals

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

11 16

                           2015

Warmup:

4 rounds:

100m run

10 passthru

5 burpees

Strength:     

 Bench press OR ring dip

Full clean practice

 

 Workout

4 rounds:

20 kn-elb

50 squats

10 OH press, 95/65

  

Finisher

Ham/back stretch

Interval run/row/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

11 12 - IVAN

Warmup

2 rnds

8 burpees

6 turkish getups

25 tuckjumps

Buy in

3x20 

deadlift or backsquat

Workout: IVAN

2 Rounds plus final OH press:

50 OH press, 45

50 ring rows, 45 deg

50 push up, knees

50 ring rows, 45 deg

50 ring dips, elbows

Finisher

 goals

reps	Movement                 weight	1	2	↓ split totals
50 OH press, 45
50 ring rows, 45 deg
50 push up, knees
50 ring rows, 45 deg
50 ring dips, elbows -- 50 OH press, 45
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

11 11 - THE SEVEN

             Seven CIA officers and one Jordanian officer were killed by suicide bomber at a remote base in SE Afghanistan, Dec 30, 2009

            7 Rounds:
7 Handstand push-ups
7 Thruster, 135/95
7 Knees to elbows
7 Deadlift, 245 /155
7 Burpees
7 Kettlebell swings, 70/53
7 Chinups

11 10 - HELEN

                                 2015

Warmup:

2 rounds
8 pushups
8 rows
10 abmat
10 supers 

Buy in: 

22 turkish getups 

Workout:

Tabata 8 Rounds:

 squats

burpees

3 min rest, then

HELEN

400m run

21 swings, 53/35

12 chinups

Finisher

goals

reps               Movement             weight	1	2	3	...	8	↓split totals
Tabata   squats
burpees
HELEN
400m run
21 swings,
12 chins
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 Burbank

824 Hollywood Way, Burbank, CA 91505

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