2 27

                       2014

Warmup:

2 rounds
10 passthroughs
50 j rope
10 pushups
10 squats

Workout:   

4 rounds

 15 OH sq, 95/65

20 Burpees

5 min rest, then

15 hp clns, same
20 knees to elbows

Finisher

goals

reps               Movement             weight	1  2	3	4	↓split totals
15 OH sq, 95 20 burpees
15 hp clns 20 knees to 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

2 26 - Strength

Skills warmup

Workout: Strength cycle

5x5 or 3x20:

 Either squat or deadlift cycle

FINISHER :

Ivan OR Igor OR Ivana
OR
Interval rowing

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 25

                        2014

Warmup:   

2 rounds

10 shoulder passthroughs

66  j rope, backwards

20 abmats w twist

  Buy‑­­in:           

Burpee challenge

Workout:

10 Rounds:

10 turkish getups, 44/26

10 slap-clap pushups

Finisher

100 back ext (supers)

100 abmats

reps               Movement             weight	1	2	3	...	10	↓split totals
10 turkish getups, 44/26
10 slap-clap pushups
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)

2 24

                      2014

Warmup:   

2 rounds

10 passthroughs

15 L-hang raise

8 turkish getup

Buy in:  

1K run

Workout:

Rounds in 20 min:

21 swings, 53/35

15 burpees

10 chinups

Finisher

100 pushups, feet raised

reps               Movement             weight	1	2	3	...	...	↓split totals
21 swings, 53/35
15 burpees
10 chinups
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)