11 16

                          2016

Warmup:  

3 rounds 

6 Pass Thru

10 OH kbell squats

6 turkish getups

Buy in:

3 min burpee challenge

 Workout

4 rounds
25 mil press, 65/35
25 ring dips
25 ring rows
25 goblet sq, 53/35

Finisher

interval rowing
full clean practice
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

11 15

                          2016

Warmup:   

3 rounds of:

6 Samson stretches

6 pass thru

10 supers

bear crawl

1 minute wall sit

Strength:  

 3x5 or 3x 20
Deadlift

Workout:

15 min:
20 S DL HP

25 swings, 53/35

10 ring rows

Finisher 

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 14

                           2016

Warmup:

2 rnds
8 passthru
20 abmat
20 supers
15 swings

then

running clock: 

1 min jump rope 

1 min jump rope with L foot,

 1 min jump rope with R foot,

 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 

Buy-in:

10 min EMOM: 

6 strict pull ups,

 6 dips

 Workout

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

Finisher

stretching / mobility

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

11 10

                     2016

Warmup:

3 rnds

5 burpees

10 kbell snatch

6 kbell thrusters
rotator prehab

Buy-in:

 2k run or row

 Workout

5 rounds

1 min clean, 75/45
1 min pushup
1 min dips 

Finisher

Tabata 6s
squats
chinups

goals

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

11 9

                           2016

Warmup:

3 rounds

8 Samson Stretches

11 pass thru

bear crawl

100M Run

Buy-in:

5 minutes  stretching

 Workout

5 rounds:

7 Deadlifts (225/135)

10 cartwheels

20 knees to opposite elbow

Finisher

Muscle up practice
2k run
skills

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 8

                           2016

Warmup:

3 rounds

30 seco high knees

30 sec  RL plank

10 pvc OH squats

30 sec RL  calf stretch. 

Buy-in:

3x15 OH squats

 Workout

4 rds

7 thruster 95/65

14 over-shoulder ball drops

21 box jumps, 24/20

Finisher

Tabata ab mats (8's)

150 side bends

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