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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, October 18

10 18


Warmup:
3 rnds
7 burpees
16 walking lunges
4 cartwheels 
5 tuckjumps 
Workout:
5 Rounds:
without setting bar down:
 3 mil press,
5 push press,
7 push jerk , 95/65
100m run
15 chinups
15 goblet squats, 53/35

Finisher
goals

reps                   Movement               weight
1
2
3
...
5
↓ split totals
 3 mil press,   5 push press,         7 push jerk, 95/65






 100m run






 15 chinups






 15 goblet squat






round splits →









time / score
recovery
Kcal



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




 Read the FitWorks blog at BlogWorksHERE.
Read the 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, October 16

10 16

                           2018

Warmup:  
3 rnds
22 dbl unders / attempts
15 squats
20 abmats
20 supers

Strength:   
Any strength movement


Workout:
3 Rounds:
 1k run
50 burpees

Finisher
100 cleans


reps               Movement             weight
1
2
3
4
5
split totals
 1k run






 50 burpees






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

Monday, October 15

10 15

Warmup:
2 rounds:
44 j rope
5 burpees
15 squats
10 passthru
Buy in:
2 rnds:
100m farmers walk
100m waiters walk
Workout: 
4 rounds:
40 doubleunders (120 j rope)
20 box jumps, 24/20
20 swings, 53/35

Finisher:
interval rowing
goals




reps
Movement        weight
1
2
3
4
5
total splits ↓
40 dble unders






  20 bx j, 






20 sw,  







round splits 







time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)





Power Grid download HERE

Thursday, October 11

10 11


                                 2018
Warmup:
3 rnds
22 backwards jumprope
10 pushups
8 squats
8 passthru
66 one-leg jumprope


Strength:
any strength movement
Workout: 
 4 rounds:
400m run
20 push press, 95
20 power clean, 95
 



time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)





Wednesday, October 10

10 10

                       2018 
Warmup:
3 rounds
10 passthru
5 burpees
30 sec L-sit
30 sec R-L side plank

Strength: 
Any strength movement

Workout:  
4 rounds:
200 jump ropes
100 m run
22 ring row
15 swings, 53/35


Finisher: 

stretching


time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)







Tuesday, October 9

10 9


                          2018

Warmup:   
3 rounds 
10 lunges
8 pass thru
6 burpees
6 turkish getups



Strength:
4 rounds 
100 m farmers walk
7 strict pull-ups




Workout
   "Bad Nuts"

7 rounds 
5 thruster
7 hang pwr clean
10 sumo hp deadlift.  95/65

Finisher

1k run or row 




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, October 8

10 8

              2018

Warmup:   
2 rounds
100m run
10 passthru
10 pushup
10 burpees

Strength:    
1 movement

Workout:
4 Rounds:
 50 abmats
25 ball slam, 20/15
20 swings, 44/26
10-10 kbell sq, same

Finisher
Interval rowing
goals



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