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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, June 1

6 1

                           2016

Warmup:
3 rounds:
50 jump rope
15 swings


Strength:  
 Back Squat – 3×5
 then
Front Squat – 3×5


 Workout
Five rounds
5 Power snatches, 135/ 95
10 Burpees
 

then

2k run


Finisher
 double under practice   




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, May 30

5 30 - Memorial Day - MURPH

Memorial Day
12:30 class OPEN

MURPH


Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,     killed in Afghanistan June 28th, 2005. 

For time
1 mile Run;

100 chinups, 
200 pushups, 
300 squats;

1 mile Run




Thursday, May 26

5 26

                           2016

Warmup:
2 rounds:
5 burpee,
10 pass throughs,
 10 lunges,
10 ring row


Buy-in:
10 min
 EMOM: 2 squat clean
4 burpees


 Workout
KELLY:
Five rnds
Run 400 meters
30 Box jump (24/20)
30 Wall ball shots, (20/14)


Finisher
stretching / mobility




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, May 25

5 25

                           2016

Warmup:
2 rounds:
10 PVC pass through,
 5 PVC around the world
5  spiderman lunge with twist,
10 mountain climbers


Strength:  
5x5 OH Press


 Workout
16 min AMRAP
Ladder: 2,4,6,8,10... etc:
Swing, 53/35
goblet squat, same
 burpee chinup


Finisher
4 x 50 meter sprints




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, May 24

6 24

                           2016

Warmup:
3 Rounds NFT (not for time)
20 Static or Rocking Hollow Hold,
10  Reverse Lunges (optional weighted),
3-5 chinups with a 2 sec hold at the top


Buy-in:
1k run


 Workout
10 rounds:
10 second top position ring hold, [or bottom]
10 push ups,
10 ab mats


Finisher
handstand practice




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, May 23

5 23

                           2016

Warmup:
3 rounds:
15 seconds Fast Feet,
15 seconds butt kickers,
10 squats, and 5 push ups;

THEN
400 m run/row



Strength:     
 5x5 front squat  


 Workout
4 rounds, 4-minute each

12 wall balls (20/15),
7 full squat cleans (65/95), then
row for max calories  

rest 2 minutes between rounds;

 (score is total calories rowed)


Finisher
Tabata, 4 min total,
alternate each time:

 plank hold;
abmat situps;
 v-ups;
russian twists

  

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, May 19

5 19

                           2016

Warmup:
3 rounds of rowling:

teams
goal:  rowl a perfect strike!

use full continuous pulls on the rower
land exactly on 100m.

1 burpee penalty for each team for every meter off,
done between rounds.


 Workout
STRENGTH.
10 rounds:
2 OH squats, progressive:
(increase weight each rnd)



Finisher
3 minutes max burpees



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