9 30 - JCa

Mon 9 30                            2013

Warmup:   

2 rounds

20 passthroughs

10 pushups

10 rows

10 squats

Then

100 double unders

Strength:

36 chinups

Workout: JCa

Rounds in 26:

100m run

10 plate squat, 45/25

10 abmat

11 burpees

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
100m run
10 plate sq
10 abmat
11 burpee
round splits →

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

Contact FW or 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)

9 26

                              2013

Warmup:  skills

Buy‑­­in:           

35 burpees

Workout:          TabaCee

Tabata protocol:

20 sec work, 10 rest, 8 rounds;

1 min rest …

Box jumps;

Hang power clean;

dips;

knees-elbows

Finisher

goals

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Bx jmp
HP clean
dip
Kn-elb
	round splits →

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

Contact FW or 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)

9 25

 2013

Skills warmup

Workout:

4 Rounds:

 400m run

15 deadlifts, bw – 2/3bw

15 kn- elb

see 9 25 12

Finisher

snatch / clean practice

reps               Movement             weight	1	2	3	4	↓split totals
400m run
15 deadlift, bw
15 kn-elb
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