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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Tuesday, August 14

8 14

                            2018

Warmup:   
3 rounds

5 burpees 
10 pass thru
10 dips
20 squats


Buy in:   
5 min jumprope challenge

Workout:  
12 min:
 10 thusters, 75/ 45
15 slap pushups
15 ring rows



Finisher:  
 2 min burpee challenge



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, August 13

8 13

                             2018

Warmup:   
3  rounds:
100m run
10  turkish getups
10 burpees

Buy-in:  
2 rounds
33 abmats
33 supers
66 sidebends

Workout:
21 15 9:
deadlift, bw - 2/3 bw
ring dips
goblet squats, 53/35

Finisher
goals
interval rowing 


time / score
recovery
Kcal



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



FitWorks blog at BlogWorksHERE.
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

Thursday, August 9

8 9

                                2018
Warmup:   
100 jump rope forward 
100 jump rope backward 
2 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
15 sec handsand
5 ring dips
Buy-in:  
100 abmat
100 supers
100 sidebends


Workout:  

4 minute Fran

21 15  9:

  appropriate weight to hit precisely 4 min

thrusters
chinups

Repeat to hit 4 minutes ( closer or again)



Finisher
33 burpees
22 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

Wednesday, August 8

8 8

                                2018

Warmup:   
  3 rounds 
8  Samson Stretches 
8pass throughs 
bear crawl
1 minute Butterfly stretch

Strength:  
any two movements



Workout:
5 Rounds:
 8 Turkish get-ups (53/35) 
20 toes to bar 
30 double unders
  
Finisher
 100 goblet squats


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, August 7

8 7 - Ambar BDay WoD!

Warmup

3 rnds:

10 passthru
5 burppes
6 turkish getups


Buy in:
1k run

then 
stretching


Workout:
3 Rounds
400 meter run or row
8 slap-clap push ups
8 GHD sit ups -- or abmat
8 one-arm kb swings

1 minute rest

3 Rounds
400 meter run or row
8 hang power cleans
8 strict chin ups --  or ring rows
8 wall balls or goblet squats

  
Finisher
goals

rowing intervals



time / score
recovery
Kcal




workload (foot-pounds)

power (fp / min)

power ratio (power / bmi)




  

Thursday, August 2

8 2

                               2018

Warmup :   

2 rnds 
8 Samson Stretches 
8 pass thru
bear crawl
8 burpee
1 minute Butterfly stretch  

Buy-in:  
2 rnds
12 turkish getups
12 hp cleans


Workout:
5 Rounds:
100m run
20 burpees
10 chinups


Finish: 
wall walk practice


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, August 1

8 1

                             2018

Warmup: 
2 rnds
6 burpees
15 squats
20 abmats
20 supers
8 turkish getups

Strength:
12s or 8s or 5s or 3s
Deadlift or 
Squat cycle


Workout:
 Ivan!

Finisher
stretching

c

time / score
recovery
Kcal



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



FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsite, HERE.


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

                business                                                            scheduling

Tuesday, July 31

7 31

                             2018

Warmup:   
2 rounds:
100m run
8 burpees
22 dbl unders or practice or 66 singles

Buy-in:  
2 rounds
1 min L-hang
1 min R L: side plank
1 min L-sit

Workout:
altap:
 40 chinups, strict
30 trusters, 75/45
40 knees to bar
60 pushups, slap-clap


Finisher
goals
interval rowing

reps               Movement             weight
1
split totals

round splits →





time / score
recovery
Kcal



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



FitWorks blog at BlogWorksHERE.
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