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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, December 13

12 13

                     2018
Warmup:   
2 rnds
10 passthru
8 pushups
5 burpees
15 squats


Strength:  
any strength movement


Workout:
ALTAP:  Big Helen:
5 rnds
400m run
21 swings, 53/35
12 chins

Finisher
2 rounds
100 abmat
100 supers
1 min L-hang
2 min side plank



reps               Movement             weight
1-5
split totals
  400m run
21 swings
12 chins


round splits →




time / score
recovery
Kcal



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




FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsiteHERE.

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






Wednesday, December 12

12 12

                          2018
Warmup:
2 rnds
33 j rope
10 passthru
5 burpees
rotator prehab
 20 sec L-hang
100m run


   Buy-in:
Tabata 6s
lunges
handstand hold


Workout:
ALTAP:
 50 Wallball, 20/15
---
3 rnds
15 ring rows
10 pushups, slap-clap
---
50 WB


Finisher
Interval rowing

reps               Movement             weight
1
2
3
split totals
  50 Wallball, 20/15




 3 rnds




 15 ring rows
10 pushups, slap-clap









 50 WB




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



Tuesday, December 11

12 11 - Nathaly F BDay WoD

                        2018
Warmup:   
2 rounds
10 passthru
6 turkish getups
30 sec R-L planks
30 sec L-hang
100m run

  Buy‑­­in:           
30 burpees for time


Workout:   
50 du
10 thursters 95/65
40 du
15 thursters 
30 du
20 thursters 
Finisher
goals

time / score
recovery
Kcal



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




FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsiteHERE.

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






Monday, December 10

12 10

                               2018
Warmup:
2 rnds
33 backwards j rope
100m run
14 one- leg j rope, R-L
10 pass thru
Buy-in:
Tabata 6s
Squats
supers
Workout:
Altap:
21 15  9
Sumo deadlift highpull  95/65
Ring dip
abmat
Finisher
50 burpees for time


reps               Movement             weight
21
15
9
split totals
 S dl hp




 Ring dip




 abmat




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

Thursday, December 6

12 6

                     2018
Warmup:
2 rnds
33 backwards j rope
100m run
14 one- leg j rope, R-L
10 pass thru
Buy-in:
Tabata 4s
abmats
supers
Workout: altap
 30 swings, 44/26 - 5 squats
25 swings - 10 squats
20 swings - 15 squats
15 swings - 20 squats
10 swings - 25 squats
5 swings - 30 squats

Finisher
Turkish getups
Snatch practice

reps               Movement             weight
1
2
3
...
6
split totals
 Swings, 44/26






 squats






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