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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, April 19

4 19

                                2018
Warmup:   
 400M run

2 rounds
6 pass thru
10 inch worms
10 push press
10 ring rows
  

Strength:  
 5x5 front squat
5X5   weighted dips
5x5 weighted chin-ups

Workout:  
Tabata 6s
pushups
chinups OR ring rows
supers

3 minutes rest, then

4 rnds:
10 sq
10 push press, 95/65
10 HP cleans
20 tuckjumps
10 OH lunge
Finisher:

one minute max burpees, 2 min rest, 3 rounds.

time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




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, April 18

4 18

                            2018

Warmup:   
100 jump rope forward and 100 jump rope backward

3 rounds 
10 Samson Stretch
10 Pass Thru
5 Deep ring dips
PVC overhead squats

Workout:
20 min EMOM
 15 toes to bar 
15 burpees


Finisher:
3 rnds
INTERVAL ROW
or 
goals


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




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, April 17

4 17

                           2018

Warmup:   
400M run

3 rounds
6 pass throughs
6 burpees
10 push press
10 hp clean

Strength: 
3X3 deadlift
or
one min burpee max,
3 rounds, ad lib rest


Workout:
5 rounds
400M run
15 pull-ups
10 hang power Snatch (95/65)

Finisher:
4 rnds
100m Faraways
6 turkish getups


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)



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, April 16

4 16

                              2018

Warmup:   
2rounds of:
100m run
6 Samson Stretches
6 pass thru
1 minute sitting toe touch stretch
5 burpees
  

Strength:
Any order/combo
22 HS pushups
33 chinups (strict)
44 weighted lunges


Workout:
3 rounds
9 front squats,  95/65
12 pushups (fingertips)
15 ring rows
  

Finisher:
3 rounds 
100M Farmer Walks
8 turkish getups





time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




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, April 12

4 12

                           2018

Warmup:   
400M run
3 rounds

5 burpees
10 Samson Stretches
10 ring rows
10 pass thru
7 OH press
Strength: 
3X3 deadlift



Workout:
5 rounds
400M run
15 pull-ups
10 hang power Snatch (95/65)

Finisher:
4 rnds
100m Faraways
6 turkish getups


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)



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, April 10

4 10

                              2018

Warmup:   
3 rounds 
5 burpees
10 Samson Stretches
10 pass thru
bear crawl
30 sec sitting toe touch stretch
  

Strength:
5x5 
Strict OH Press 


Workout:
4 rounds
12 front squats (135/95)
15 ring rows
  

Finisher:
400M Farmer Walk


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)



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, April 9

4 9

                              2018

Warmup:   
100 jump rope forward and 100 jump rope backward

2 rounds:
100m run
5 burppes
10 Samson Stretch
10 Pass Thru
10 PVC OH squats

Buy in:
2 rnds:
100m faraways
6 turkish getups

Workout:
12 min AMRAP 
21 KB swings (53/35)
15 pull-ups
9 handstand push-ups


Finisher:
one-armed weighted hang -- 
ten sec hold from high bar, holding KB, 
feet off ground


Interval Rowing 


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)



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