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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, October 23

10 23

                           2017

Warmup:   
400M run

3 rounds of:
10 Samson Stretches
10 pass thru
rotator prehab
5 burpees with twist

Buy in: 
tabata 4s
Squats
handstand hold


Workout:
15 minutes
10 chinups
10 OH press, 95/65
10 deadlift, bw - 2/3 bw

Finisher:
3 rnds
100m Faraways
6 turkish getups


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, October 19

10 19

                          2017

Warmup:
Any order/any combo
100 dbl under
100 abmat
100 supers


Buy-in:
 Tabata 6s
Squats
pushups


 Workout
12 min
14 swings, 53/35
10 OH lunges same
6 kb Thrusters  came


Finisher
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





Wednesday, October 18

10 18

 2017

Warmup:   
3 rnds
10 Pass Through
10 Inch Worm
1 min Hold Bottom Of Squat  
 
4 turkish getups
Buy-in:  

Tabata 4s
Ab Mats  
  Super Man 
hp cleans
Workout:
3 Rounds:
20 bx jump, 24/20
20 push press  75/45
20 tuck jump


Finisher
3 rnds:
100m far-a-ways
15 burpess



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, October 17

10 17

                           2017

Warmup:
3 rounds
8 ring rows or chins
8 burpees w twist



WoD:  
THE CHIPPER
    
25 Wall balls 20/14
20 Power Cleans 115/80
15 Overhead Squats

20 Pull Ups

25 Wall balls
20 Power Cleans
15 Overhead Squats

Finisher

100 AbMat sit ups
100 supers
150 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, October 16

10 16


Warmup

3 rounds
10 sq
10 push press
10 swings


Buy in

30 burpees


Workout:  
5 rounds
5 jump-over-box, 20/16
10 chinups
15 pushups, slap


Finisher: 
 3 rounds
Waiter’s walk
8 thrusters



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)



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

Thursday, October 12

10 12

                          2017

Warmup:
3 rounds
6 turkish getups
30 sec L-hang


Buy in:    
1K run


 Workout
3 rnds
300 jrope
30 burpees
30 ring rows


Finisher
Any order/combo ... Any ordbo
100 abmats
100 supers
150 side-bends





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, October 10

10 11

                                                                                     2017

Warmup:
400M run

3 rounds
10 pushups
10 pass thru  
10 ring rows

Strength:  
5x5 bk squats
5x5 weighted chin-ups


 Workout: Grace
30 reps
Clean and Jerk, 135/95
(ground to overhead)


Finisher
3 rnds
100 AbMat sit ups
100 bk ext
100 side bends


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