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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Tuesday, April 21

4 21

                              2015
Warmup:   
400M run
3 rounds of:
10 Samson Stretches
10 pass thru
10 inch worms
10 push press
10 ring rows


Strength:  
3X3 deadlift


Workout:  KAREN
150 wallball 

Finisher:
Interval rowing
OR
100 AbMat sit ups
100 bk ext
100 sidebends


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











Monday, April 20

4 20

                              2015
Warmup:   
 100 jump rope forward and 100 jump rope backward
2 rounds of:
10 Samson Stretch
10 Pass Throughs
10 PVC overhead squats
20 squats

Buy in: 
1 k run


Workout:  Partner WOD- 30 minute time limit

Complete as many burpees as possible 
while partner performs pull-ups; 
stop burpees when partner releases from the bar.  
3 rounds per person

Complete as many Kettlebell swings as possible 
while partner performs toes to bar;
stop swings when partner releases from bar.  
2 attempts per person

Complete as many medicine ball throws
 to your partner over 10 feet without dropping the ball. 
1 attempt per team 
  
Finisher:
100 AbMat sit ups
100 bk ext
100 sidebends


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










Thursday, April 16

4 16

                              2015
Warmup:   
3 rounds of:
10 Samson Stretches
10 pass throughs
bear crawl
1 minute sitting toe touch stretch

Buy in: 
10 minute bar/ring muscle up practice or rope climbing


Workout:
complete 1K run, 1K row, and 100 burpees in any order
  
Finisher:
Stretching
ham
back


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, April 15

4 15

                              2015

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


Strength:
5x5 overhead squats


Workout:
5 rounds of
10 Turkish get-ups (53/35)
20 toes to bar
30 double unders
  
  
Finisher:
100 sq
50 hp cleans


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








Tuesday, April 14

4 14

                              2015

Warmup:   
400M run

3 rounds of:
10 Samson Stretches
10 pass thru
10 inch worms
10 push press
10 ring rows

Strength:
5x5 front squat


Workout:
3 rounds of:
7 strict pull-ups
7 strict handstand push-ups
7 box jumps (32/24)

followed by 6 rounds:

7 kipping pull-ups
7 push press (95/65)
7 box jumps (32/24)
  
Finisher:
100 AbMat sit ups
100 supers
100 sidebends


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