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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, August 29

8 29

                           2016

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch
10 Pass Thru
10 PVC overhead squats

"Cindy"


Buy-in:
 3 minutes DEEP BREATHING 


 Workout
"Fran"

Choose a standard that will allow you to finish under 4 minutes.

If successful, then repeat "Fran" with a more difficult standard.

If unsuccessful, then scale and repeat.


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




Thursday, August 25

8 25

                           2016

Warmup:
2 rounds of:
10 Samson Stretches
10 pass throughs
bear crawl
1 minute sitting toe touch stretch
1 minute hurdler stretch

Then
500 jumprope



Strength:    
 5x5 Strict Military Press overhead


 Workout
30 ring or bar muscle ups
or
30 chest to bar pull-ups, 30 knees to elbows, & 30 ring dips
or
60 pull-ups & 60 ring dips

Then 3 rounds:

10 Front Squat (135/85)
400M Run 



Finisher
100 AbMat Sit-Ups



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, August 23

8 23

                       2016
Warmup:
400M run

3 rounds of:

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


Strength:
3X3 deadlift


Workout:
3 rounds

400M Run
21 burpees
21 Goblet squats (53/35)
21 KB swings (53/35)



Finisher:
Interval Rowing
 Or
Skills practice



time / score
recovery
Kcal



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





FitWorks blog at BlogWorks, HERE.
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, August 22

8 22

                       2016
Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch
10 Pass Throughs
10 PVC overhead squats
5 Deep ring dips
5 chest to bar strict chin-ups

Buy-in:
2k run

Workout:
AMRAP in 20 minutes

20 one handed KB thrusters (44/27)
20 ring rows
20 AbMat sit ups


Finisher:
100 AbMat sit ups
100 supers
100 sidebends



time / score
recovery
Kcal



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





FitWorks blog at BlogWorks, HERE.
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, August 18

8 18

                           2016

Warmup:
2 rounds of:

10 Samson Stretches
10 pass throughs
10 AbMat sit-ups
10 Supermans
bear crawl
1 minute sitting toe touch stretch

Buy in:  
2 min burpee challenge
then  

10 minute bar/ring muscle up practice 
or 
rope climbing 


 Workout
AMRAP -- 14 minutes 

15 prisoner squats
10 push-ups with feet on 16 inch box
5 chin-ups


Finisher
Stretching




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 15

8 16

                           2016

Warmup:
400M run

2 rounds of:
10 Samson Stretches
10 pass thru
10 inch worms
10 push press
10 ring rows



Strength:  
5x5 front squat


 Workout
Using the FGB clock

AMRAP  5 min
15 Box jumps (24/20) and 15 Push Press (75/55)

rest 1 minute
AMRAP  5 min
15 CTB pull-ups and 15 burpees

rest 1 minute
AMRAP  5 min
15 Wallball (20/15) and 15 KTE


Finisher
Stretching




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