3 31 - JPi Bday

                      2014

Warmup:

2 rnds

33 bkwards jrope

10 passthrough

20 sec L-Hang

Buy-in:

1K run

Workout:

3 Rounds:

 On the minute:

Wallball, 20/15

Bx jump, 20/16

Swings, 53/35

Abmats

5 min rest. Then

21 15  9

Pwr cleans, 135/95

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
Wallball, Bx jump, Swings, Abmats
5 min rest	21	15	9
Pwr cleans, 135/95 Ring dips
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

3 27 - BAr

                             2014

Warmup:

2 rounds:

30 dbl unders or 100 backward jope

20 goblet squats

10 passthrough

Workout: BAr

3 Rounds:

 Without releasing either bar:

5 chinups

5 knees to elb

5 toe to bar

OH Lunge, standing, 55/35 bar

5 burpee bonus for each release.

Finisher

Interval rowing

reps               Movement             weight	1	2	3	↓split totals
5 chinups
5 knees to elb
5 toe to bar
OH Lunge, standing,
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

3 26

                        2014

Warmup:

3 rnds

10 passthrough

15 sq

10 pushups

Buy-in:

Burpee challenge

Strength:

 DL or sq cycle

Workout:

Rounds in 20:

10 ring rows

10 HP clean 95/65

100 j rope

Finisher

Goals

reps         Movement      weight	1	2	3	4	...	↓split totals
10 ring rows
10 HP clean 95/65
100 j rope
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