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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, March 30

3 30 - CrossFit Opens 15.5

                                 2015
Warmup:   
3 rnds
5 burpees
20 abmat
20 supers
10 passthru


Buy-in:   
400m run
ham stretch
back stretch

Workout:  15.5
 27-21-15-9:
Row (cal)
Thrusters 95/65


Finisher:
150 abmats
150 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

Thursday, March 26

3 26


Warmup:  
3 rnds
22 dbl unders
15 squats
20 abmats
20 supers

Buy in: 


3 rounds
1 min L-hang
1 min R-L plank
 Workout:  
4 Rounds:
Max pushups w/o rest
Max chin-ups w/o rest
400m run

Finisher


100 kbell snatch



reps                   Movement               weight
1
2
3
4
↓ split totals
 Max pushups





Max chinups





400m run





round splits →








time / score
recovery
Kcal




workload (foot-pounds)

power (fp / min)

power ratio (power / bmi)




Subscribe to the FitWorks daily workout Power Grid HERE.

  

Wednesday, March 25

3 25

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

Strength:  
 5x5 front squat
5X5 bench press or weighted dips
5x5 weighted chin-ups

Workout:  
Tabata 6s
pushups
ring rows
supers

3 minutes rest, then

4 rnds:
10 sq
10 push press, 95/65
10 HP cleans
10 knees-elbowes
10 OH lunge
Finisher:

one minute max burpees, one min rest, 3 rounds.

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, March 24

3 24

Warmup:
3 rnds
10 passthru
 10 burpees
10 squats

Buy in: Strength cycle
5x5 or 3x20:
 Either squat or deadlift cycle

Workout:
Ivan OR Igor OR Ivana

FINISHER :
Interval rowing




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

Monday, March 23

3 23 - CrossFit Open: 15.4

                                 2015
Warmup:   
3 rnds
22 dbl unders
5 burpees
20 abmat


29 supers

Buy-in:   
ham stretch
back stretch

Workout:  15.4

8-minute AMRAP:

3 Handstand push-ups

3 cleans, 185/125
HP push-ups
3 cleans
9 HP push-ups
cleans
12 HP push-ups
6 cleans
15 HP push-ups
cleans
18 HP push-ups
cleans
21 HP push-ups
cleans
Etc., following same pattern

Finisher:
150 abmats
150 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