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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, March 23

3 23

                         2017

Warmup:   
 3 rounds
5 burpees
10 pass thru
rotator prehab
1 minute sitting toe touch stretch

Strength:    
2 rounds
30 ring row
30 back extention or supers
30 side bends
Workout:
10 min:
10 wallball, 20/15
5 chinups

then

10 min
10 ring dips
10 kbell snatch, 53/35


Finisher:
3 rounds 
100M Farmer's Walks
6 turkish getups

  
time / score
recovery
Kcal



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




Subscribe to the CrossFit Burbank daily workout Power Grid,
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, March 22

3 22

Warmup: 
3 rnds
10 sq
10 ring rows
10 pushups
Rotator Prehab

Buy in:
3 rounds
33 abmats
44 supers
10 cats &  dogs

Workout:
8 Rounds:
100m run
30-sec L-sit
10 push press. 95/65
Finisher
5 min jump rope max


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, March 21

3 21

                     2017

Warmup:
3 rnds
5 burpees
10 kbell snatch
6 kbell thrusters
rotator prehab


Buy-in:
 2k run 


 Workout
5 rounds
1 min sq clean, 75/45
1 min pushup
1 min dips 

Finisher
Tabata 6s
squats
chinups

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






Monday, March 20

Open 17.4

                           2017

Warmup:
3 rounds:
rotator prehab
10 pass thru
bear crawl
10 box jumps



Buy in
400 m run


 Workout: 17.4 
13 min amrap
55 deadlift 225/155
55 wallball, 20/14
55 cal row sub burpee
55 handstand pushup

sub: scale, any order, any combo

Finisher
sretching



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, March 16

3 16

                                 2017
Warmup:
2 rounds
8 pushups
10 abmat
10 supers 
10 passthru

Buy in: 
22 turkish getups 


Workout:
Tabata 4 Rounds:
 squats
burpees

3 min rest, then

HELEN

3 rounds
400m run
21 swings, 53/35
12 chinups

Finisher
goals


reps               Movement             weight
1
2
3
...
8
split totals
 Tabata   squats






 burpees






 HELEN






400m run






21 swings,






12 chins






round splits →









time / score
recovery
Kcal



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




Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.
FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsite, HERE.


FitWorks is CrossFit Burbank
824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)

Wednesday, March 15

3 15

                                 2017
Warmup:   
2 rounds 
10 pass thru
5 burpees
10 ring rows
   
Strength:   
Full strength cycle
SQ or DL

Workout:  
Ivan
Igor
OR
Ivana

Finisher:
dbl under practice

time / score
recovery
Kcal



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




Subscribe to the CrossFit Burbank daily workout Power Grid,
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