2 28

                           2013

Skills warmup

Workout:

5 Rounds:

 400m run

15 bx jump, 24/20

30 sec L-sit

---

5 muscle up

(15 dips, 15 chins)

Finisher

Tabata 6s, 2 cycles:

Ring rows

wallball

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
15 bx jump, 24
30 sect L-sit
Cashout: 5 muscleups
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

2 27

                       2013

Skills warmup

Workout:  JEREMY

21 15  9:

 OH sq, 95/65

Burpees

Finisher

Hs pup practice

reps               Movement             weight	21	15	9	↓split totals
OH sq, 95
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

2 26

Tues    2 26                            2013

Skills warmup

Workout:

ALTAP: see 2 5

10 slap clap pups

20 handstand pups

30 squats

40 chins

50 swings 53/35

60 abmat

70Burpees

Cashout: 1k run

Finisher

goals

reps               Movement             weight	1	↓split totals
10 sl cl pups
20 hs pups
30 squats
40 chins
50 swings
60 abmat
70 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