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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, December 18

12 18

                                2014
 Warmup:   
3 rounds
10 Samson Stretches
 10 pass throughs
 bear crawl
 1 minute sitting toe touch stretch

Buy-in:  
10 minute bar or ring muscle up practice  
Workout:
3 Rounds, w partner:
 20 alternating burpee pull ups;
one partner waits holding a plank while other performs the movement 

20 alternating wall balls;
one partner waits at the bottom of the squat while other performs the movement 

Finisher
2k run

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, December 17

12 17

                                2014

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

Strength:  
  5x5 Weighted pull-ups  
Workout:
5 Rounds:
  10 Turkish get-ups (53/35) 
20 toes to bar 
30 double unders
  
Finisher
 100 goblet squats


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, December 16

12 16

                             2014

Warmup:   
 400M run 

3 rounds of: 

10 Samson Stretches 
10 pass throughs 
10 inch worms 
10 push press 
10 ring rows

Strength:
   5x5 Deadlift 
Workout:
7Rounds:

  7 strict pull-ups 
7 strict handstand push-ups n
7 Front squats (135/95)  
Finisher
100 AbMat 
100 supers

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





  WOD Finisher 100 AbMat sit ups

Monday, December 15

12 15

                                2014

Warmup:   
100 jump rope forward 
100 jump rope backward 
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
5 Deep ring dips
Buy-in:  
100 abmat
100 supers
Workout:
Rounds in 20 min:
 30 hanging hip TOUCHES 
20 push-ups with feet on box (10/16)
Finisher
interval row or run

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, December 11

12 11

Th  12 11 
Warmup:   
 3 rounds: 
10 Samson Stretches 
10 pass throughs 
bear crawl
1 minsitting toe touch stretch 
Strength:  
 5x5 Strict Press overhead 
Workout:
3 Rounds:
 5 front squats (135/95)
 15 burpee pull-ups
  
Finisher
 3 rounds 100M Farmer's Walks--

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, December 10

12 10

Wed   12 10                                    2014

Warmup, 3 rnds:   
 10 Samson Stretches 
10 pass thru
bear crawl 
1 minute Butterfly stretch  

Buy-in:  
22 turkish getups

Workout:
5 Rounds:
 10 jumping BAR muscle ups 
10 clean and jerk (95/65) 
10 pull OVERS   OR 
15 hips to bar  OR
20 knees to elbows  
Finisher
wall walk 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