CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Tuesday, July 7

7 7

                          2015

Warmup:   
2Rounds:
400 meter run
10 Jumping Squats
15 Push Ups

Strength:
Find Back Squat 3RM then

2 x 3 @ 90% of 3RM
(3x3 Back Squat)


Workout
15 Minutes
5 Ground to OverHead (135/95)
10 Ring Dips
15 Box Jumps (20/16)

Finisher
 Accumulate 5 min Plank Holds



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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Monday, July 6

7 6 - JASON


S01 (SEAL) Jason Dale Lewis, killed by an IED while conducting combat operations in Southern Baghdad, July 6, 2007.

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups


Thursday, July 2

7 2

                         2015

Warmup:   
 3 rounds
10 Samson Stretches
10 pass thru
bear crawl
1 minute sitting toe touch stretch

Buy in:    
30 ring row
30 back extention
30 ghd situps
Workout:
30 KB swings (53/35)
100m Run
30 KB Snatches (53/35)
400m Run
30 Goblet Squats (53/35)
1K Run
30 Toes to Bar

Finisher:
3 rounds 
100M Farmer's Walks
10 turkish getups

  
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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling










Wednesday, July 1

7 1 - Strength

                                 2015
Warmup:   
3 rounds of:
10 Samson Stretches
10 pass throughs
panther crawl
5 burpees
   
Strength:   
Full strength cycle
SQ or DL

Workout:  
Ivan
Igor
OR
Ivana

Finisher:
100 box jumps

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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188


                business                                                            scheduling

Tuesday, June 30

6 30

                          2015

Warmup:   
3 rounds of:
10 Samson Stretch
10 Pass Throughs
10 box jumps
10 KB swings
PVC overhead squats

Buy in:
5 minutes practice
Muscle up
or
ring dip and kipping chin-up

 Workout
7 rounds:
100m Pinch-grip olympic plate holds (2x25/2x10)
1 "Cindy"
(5 chins, 10 pups, 15 sq)

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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Monday, June 29

6 29

                          2015

Warmup:   
100 jump rope forward and 100 jump rope backward
3 rounds of:
10 Samson Stretch
10 Pass Thru
5 strict chin-ups
5 Deep ring dips
PVC overhead squats


Strength:  
5X5
Weighted Chin -ups
  
Workout
"Diane"

Finisher
50 Toes to Bar
50 bk ext


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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Thursday, June 25

6 25

                          2015

Warmup:   
3 rounds
10 Samson Stretches
10 pass throughs
bear crawl
100M Run

5 minutes of stretching



Strength:
 Find maximum weight for 15 consecutive overhead squats


Workout:
 Tabata 6s
Pushup
Ring row
OH press
burpees

  
Finisher:
Muscle up practice 
OR
150 abmats
75 bk extensions
OR  
Stretchng


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,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling