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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, August 17

8 17

                           2017

Warmup:
3 rounds
 100m run
bear crawl
4 turkish getups
1 minute sitting toe touch stretch

Buy-in:
5 minutes of kipping pull-up or muscle up practice


 Workout
15 min amrap
25 tuck jumps
20 squats
15 toes to bar
10 push-ups

Finisher
3 rounds
6 full cleans
6 cartwheel
5 standing broad jumps



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, August 16

8 16



Fight Gone Bad!



Tuesday, August 15

8 15

                           2017

Warmup:
100 L / 100 R  one-leg   jump rope  
Or
77 double unders


3 rounds
8 Samson Stretch
8 Pass Thru
8 PVC overhead squats
100m waiters walk



Buy-in:
5 min  "Cindy"
5 chinups
10 pushups
15 squats


 Workout
17 min amrap
10 full cleans  75/45
5 hs pushup



Finisher
Interval Rowing




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, August 14

8 14

                           2017

Warmup:
100 jump rope forward and 100 jump rope backward

2 rounds 
5 burpees
100m run
 5 Pass Thru
10 PVC overhead squats
5 Deep ring dips

Buy-in:
3 rounds
8 turkish getups
100m farmers walk


 Workout
7 rounds of:
21 Russian KB swings, 70/44
15 chest to bar pull-ups
9 Burpees

Finisher
 Back stretch
Ham stretch 

 Interval Rowing




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, August 10

8 10

                           2017

Warmup:
400M run

2 rounds  
10 Samson Stretches
10 pass thru
10 push press
10 ring rows


Strength:     
5x5 front squat


 Workout
AMRAP in 5 minutes  
"Cindy" Rounds

Rest 2 minutes, then

AMRAP in 5 minutes
7 Deadlifts (185/115)  
7 handstand push-ups

Rest 2 minutes, then

AMRAP in 5 minutes
30 AbMat Sit-ups
30 tuck jump


Finisher
Finisher
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





Wednesday, August 9

8 9



Mysterious Wednesday!




Tuesday, August 8

8 8 - BFa BDay WoD

                           2017

Warmup:
2 rounds
100m run
10 pass thru
10 AbMat sit-ups
10 Supermans 
1 minute spine  stretch


Buy-in: 
35 thrusters (75#/55#) 
 35 OTB burpees
Any order
 Workout
8 Rnds

8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 dead lift (95/65)
8 hang power cleans (95/65)
8 shoulder to overhead (95/65)
8 over-bar burpees


Finisher
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




Monday, August 7

8 7

                           2017

Warmup:
3 rounds of:
10 Samson Stretches
10 pass thru
15 swings
bear crawl
1 minute Butterfly stretch

Strength:     
 5x5 overhead squats


 Workout
1 min L-hang   (10 sec minimum per attempt)
400m Run
30 burpees
2 min L-hang  (10 sec minimum)
400m Run
20 burpees
3 min L-hang   (10 sec minimum)
400m Run
10 burpees

Finisher
50 Overhead walking lunges



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