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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, May 2

5 2

                           2016

Warmup:
400M run
3 rounds of:
10 Samson Stretches
10 pass throughs
10 inch worms
10 push press
10 ring rows



Buy-in:
 5 min muscle up pracdtice 


 Workout
"Fight Gone Bad"

3 rounds (1 min rests)
Wall-ball, 20
Sumo deadlift high-pull, 75
Box Jump, 20
Push-press, 75    
Row  (sub: burpees)


Finisher
150
AbMat  &
Supermans



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 28

4 28

                           2016

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


Strength:     

5x5 or 20s
Squats or deadlifes


 Workout
3 rounds of:
25 Burpee pull-ups
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, April 27

4 27

                           2016

Warmup:
400m run

3 rounds of:
6 Samson Stretch
5 Pass Thru
Rotator Prehab
5 PVC overhead squats
5 Deep ring dips


Buy-in:
7 rounds
7 OH press
7 chinups



 Workout
3 rounds
1k run
50 burpees

Finisher
100 AbMat sit ups [or 50 GHD]
100 supers [or 50 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







Tuesday, April 26

4 26

                           2016

Warmup:
100 jump rope forward & 100 jump rope backward

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


Buy-in:
5 rnd
"Cindy"




 Workout
17-12-7
Thrusters (95/65)  
HP Cleans
Ring rows




Finisher
3k run
or
Find max 10 second Heavy Hold



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 25

4 25

                           2016

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

Buy-in:
1k run


 Workout
 "JT"
Then 
50 pull-ups and 100 squats

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




Thursday, April 21

4 21

                           2016

Warmup:
3 rounds

10 Samson Stretches
10 pass throughs
bear crawl
10 box jumps
1 minute Butterfly stretch


Strength:  
3x3 weighted ring dips or bench press



 Workout
4 rounds

10 pistol squats (5 per leg)
15 OH squats-pvc
20 squats
25 Ring Rows

Finisher
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