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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, June 21

6 22

                         2018

Warmup:   
  100 jump rope forward and 100 jump rope backward

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


Strength:    
3 rnds
1 min Handstand hold
15 ring rows


Workout:

12 MIN
12 toes to bar 
12 slap push-ups with feet on a box (10/16)
12 KB swings 53/35

Finisher:
Interval rowing
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









Wednesday, June 20

6 20

                                                                                             2018

Warmup:   
 3 rounds
8 burpees
6 pass thru
10 OH sq, pvc
10 swings
1 minute sitting toe touch stretch

Strength:    
400m farmers walk

Workout:
4 rounds
10 front squats, 95/65
10 burpee chin-ups


Finisher:
3 rounds 
100m OH plate carry
30 sec squat-hold, plate held out



  
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, June 19

6 19

                                2018
Warmup:   
33 dble unders
66 jump rope backward 

3 rounds
5 burpees
 10 Pass thru
10 sq
rotator prehab
15 sec handsand



Buy-in:  
5 min jumprope


Workout: 17 min
10 wallball, 20/15
10 ring row
10 pushup, slap
10 swings, 60/44
10 bx jump, 24/20
Finisher
 3 rounds
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, June 18

6 18

                                2018
Warmup:   
3 rounds
10 Samson Stretches
10 pass throughs
bear crawl
1 minute Butterfly stretch

Buy-in:  
3k run/row

Workout:  
 10 overhead squats (95/65)
20 Turkish get-ups (53/35)
30 chinups
40 toes to bar
50 ring dips

Finisher:
any order/combo

150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb



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, June 14

6 14

                         2018

Warmup:   

 3 rounds 
10 Samson Stretches
10 pass thru
bear crawl
1 minute sitting toe touch stretch
  
Buy in:    
2 rnds
1 min hang
1 min plank
1 min L-sit



Workout: 
ANY ORDER: 
1K run
70  burpees 
30 turkish getups, 35/26
60 OH split lunge, same KB




Finisher:
Ham stretch
spine stretch

  
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, June 13

6 13

                                 2018
Warmup:   
 3 rounds
100m run
6 burpees
10 pushup
10 pass thru
rotator prehab
Buy in:   
5 min jumprope

stretch

Workout:  
 25-20-15-10-5 
abmat sit-up
supers
 Knees-elbow
 Deadlift, 95/65 
Finisher:

3 rounds 
100M Farmer's Walks
16 kbell snatch

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, June 12

6 12

                         2018

Warmup:   

 2 rnds
100m run
10 passthru
rotator prehab
10 OH sq, pvc
5 burpees
4 turkish getups
  
Buy in:    
3k run

Workout: 
14 min
10 over-shoulder balldrop, 20/15
5R, 5L 1-arm kb swings, 44/26
20 goblet sq,  same
6 turkish getups
20 tuckjumps
Finisher:
100 abmats or 50 ghd
100 supers or 100 bk ext
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, June 11

6 11

                         2018

Warmup:   
400M run

3 rounds
6 burpees
 10 pass thru
10 inch worms
6 turkish getups, no wieght 

    
Strength:    
any two STRENGTH movement

Workout:
17 min
10 strict high pulls75/55
10 strict OH press
20 box steps, 16/12,  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 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