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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, September 28

9 28


                            2016
Warmup:
3 rnds
5 burpees
10 ring rows
6 passthru


Workout: BARBARA
5 Rounds, 3 min rest betw rounds:
 20 Chinup
30 pushup
40 abmat
50 squats

Keep splits!!!


Finisher
STRETCH



reps               Movement             weight
1
2
3
4
5
split totals
 20 chins






 20 pups






 40 abmat






 50 sq






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 in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling

Tuesday, September 27

9 27

                           2016

Warmup:
3 rounds
 10 double unders (attempts)
8 pass thru
bear crawl
100M Run


Buy-in:
5 minutes ham / hip stretching


 Workout
12 min:
10 HP clean  95/65
10 OH press  same
Side bend, 15R - 15L, 53/35

5 min rest, then 

8 min:
J rope, 25R - 25L
10 bx jump, 24/20

Finisher
Muscle up practice
(chins/dips)



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, September 26

9 26

                                2015
Warmup:   
One-leg jrope, 50R- 50L
3 rounds
10 Samson Stretch 
Rotator Prehap
30 sec side plank, r -l
4 turkish getups

Buy-in:  
1k run or row

Workout: P-Factor
10 Rounds,  15 sec rest between rounds:
 5 chinups (r row)
8 pushups
12 squats
5 burpees

Finisher
3 rounds:
15 wallball
15  over-shoulder ball toss

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, September 22

9 22

                           2016

Warmup:
3 rounds of:
6 Samson Stretches
8 pass thru
bear crawl
30 sec Butterfly stretch
scorpion strech
rotator prehab


Strength:     

5x5 or 20s
Squats or deadlifts


 Workout
12 min
7 Burpee pull-ups
13 swings (53/35)


Finisher
2k run




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, September 21

9 21

                           2016

Warmup:
400m run

3 rounds
10 squats
10 ring rows
15 supers
10-10 sidebends




Buy-in:
Max pushups
 3 rounds DEEP BREATHING 
Max pushups


 Workout
see 8/29

"Fran"

Choose a standard that will allow you to finish under 4 minutes.

If successful, repeat "Fran" with a more difficult standard.

If unsuccessful, scale and repeat.


Finisher
Interval Rowing
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






Tuesday, September 20

9 20

                          2016

Warmup:
3 Rounds:
5 burpees 
10  Push Press
10 cleans
10 OH lunge, bar
rotator prehab 

Buy-in:  
5 min j rope 


 Workout
17 Minute AMRAP:
10 OH sq, 95/65
15  ring row
15 toes to bar


Finisher
Accumulate 5 min Hollow Body Position



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