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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, May 21

5 21

                     2015

Warmup:   
3 Rounds
200 M Run
50 DU
10 InchWorm
Hold bottom of squat for one minute
 
Workout:
8 minute AMRAP
15 Push up
100m Run
15 Push up
100m Run
25 Push up
100m Run
25 Push up
100m Run

Rest 3 Mins

4 Rounds

12 KB Swing 53/35
12 Box Jump 24/16


Finisher
Five Rounds of one minute plank holds.


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, May 20

5 20

                              2015

Warmup:   
400m run
3 rnds
30 sec Sampson stretch, R-L
10 wall sq
10 calf stretch

Strength:  
5x5 weigthed dip
OR
3x20 dip

Workout:
7 mins:
 7 chinups
7 burpees
7 wallball, 20/15

2 min rest, then
100 abmat
100 supers

Finisher
Handstand holds

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, May 19

5 19

                               2015

Warmup:   
3 Rounds
100 m Run

10 Pass Through
10 Inch Worm
Hang on Bar for 1 Minute
Hold bottom of squat for 1 minute
Calf Stretch against Wall


Buy-in:  
Tabata Air Squat 6's

Workout:
altap:
100 DU, or 3x Singles
5 Bear Complex 135/95
75 DU or x 3 Singles
5 Bear Complex
50 DU or x 3 Singles
5 Bear Complex
1k Run

Finisher
Goals
Intervals


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, May 18

5 18

                                2015

Warmup:   
3 rnds
100m run
5 burpees
10 passthru
5 pushups

Buy-in:  
3 rnds
10 kbell snatch
10 kbell thruster

Workout:
Rounds in 20 min:
 10 deadlife, BW-2/3 bw
10 goblet sq, 53/35
15 swings, same
10 knees to elbows

Finisher
Interval rowing
or
2k run for time

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, May 14

5 14

                                       2015

Warmup:   
Three rounds
100 m run
50 du
Hang from bar for one minute


Strength:   
5 rounds
3 push press
3 push jerk
3 split jerk
  

Workout:
12 min
5 thruster 135/95
10 dl
5 bar-facing burpees
  


Finish:
2k run/row
  


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, May 13

5 13 - BDay WoD JSch

                    2015

Warmup:   
3 rnds
5 burpees
5 passthru
5 r dips

Buy-in:  
2k run/row

Workout:
15 Rounds:
 5  chinup
5 pushups, slap
5 ghd situps (abmat sub)
5 bx jump, 24/20


Finisher
Goals
Stretching


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