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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, February 23

2 23

                           2017

Warmup:
400M run

3 rounds of:
10 Samson Stretches
10 pass thru
10 push press
10 ring rows


Strength:   
3X3 deadlift


 Workout
AMRAP in 20 minutes of:

10 Pistol squats (5/leg)
10 Push-Press (75/45)
10 Knees to elbow

Finisher
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





Wednesday, February 22

2 22

                           2017

Warmup:
3 rounds of: 
10 pass thru
10 ring row
1 minute sitting toe touch stretch
6 turkish getups


Buy-in:
15 burpees 
1 k run

15 burpees 



 Workout
"JT" 
THEN
100 Jumping squats (feet leave the ground at the top of the squat).




Finisher
100 AbMat Sit-Ups
100 supers
150 sidebends



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, February 21

2 21

                           2017

Warmup:
100M run

3 rounds of:
 10 pass thru
10 push press
10 ring rows
Rotator prehab



Strength:     
 Deadlift or Squat 


 Workout
2 Rounds

1K Run
400M Med ball carry, 20/15
100M Farmers walk,  53s / 35s
22 burpees


Finisher
100 AbMat
100 Supers
150 sidebends



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, February 20

2 20

                           2017

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds of:
10 Samson Stretch
10 Pass thru
10 PVC overhead squats


Buy-in:
5 min "Cindy"


 Workout
100 double unders,

then

3 rounds
20 chest to bar pull-ups
20 sumo deadlift high pulls (95/65)

then
100 double unders

Finisher
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





Thursday, February 16

2 16

                           2017

Warmup:
3 rounds
10 Samson Stretches
6pass thru
bear crawl
6 turkish getups
10 dips


Strength:  
 Deadlift or squats


 Workout
3 rounds
25 Burpees
50 double Unders
25 KB swings (53/35)


Finisher
Stretching




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, February 15

2 15

                           2017

Warmup:
3 rounds:
10 Samson Stretches
10 pass thru
bear crawl
10 box jumps
1 minute Butterfly stretch



Strength:  
3x3
weighted ring dips 
or
bench press



 Workout
4 rounds
5 OH squats (95/65)
10 Front squats
15 Ring Rows
15 pushups

Finisher
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






Tuesday, February 14

2 14

                           2017

Warmup:
22 burpees

3 rounds:
10 Samson Stretches
10 pass thru
10 push press
10 ring rows

Strength:   
 5x5 front squat
Or
2k run



 Workout
AMRAP in 4 minutes of:
"Cindy" Rounds

Rest 2 minutes, then

AMRAP in 4 minutes of:
7 Deadlifts (185/115) &  7 handstand push-ups

Rest 2 minutes, then

AMRAP in 4 minutes of
30 AbMat Sit-ups
30 double unders



Finisher
Stretching




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