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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, January 22

1 22

Warmup
3 rnds:
10 passthru
20 dbl unders
10 burpees
Workout:
Run:
5 K -  then

Pushup – Ring Row
Pyramid:
21-3 / 18-6 / 15-9 / 12-12 / 9-15 / 6-18 / 3-21

Finisher
 full clean practice


time / score
recovery
Kcal




workload (foot-pounds)

power (fp / min)

power ratio (power / bmi)




Subscribe to the FitWorks daily workout Power Grid HERE.

  

Wednesday, January 21

1 21 - PBe Bday WoD

                            2015

Bday Wod: PBe

Warmup:   
100 j rope
100 abmat
100 supers
Any order

  Buy-in:  
Tabata 4s
Squats
Bx jumps

Workout:
1k row, then
5 Rounds:
 25 chins
7 push jerk, 135/95

Finisher
goals

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, January 20

1 20

                      2015
Warmup:
3 rnds
33 j rope
10 passthru
5 burpees
 20 sec L-hang

Strength:    
Any strength movement
5s or 20s
Workout:
Top of minute:
5 burpees, then
x Wallball, 20/15

Accumulate 100 wallballs

SCALE at 4 burpees
Finisher
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,  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

Saturday, January 17

1 19 - "12 DAYS"


The 12 Days of 
19 Days After New Years Eve  
12 Rounds:


FIRST         1 100m run
SECOND    2 t getups, 1 run
THIRD        3 pushups 2 t getups, 1 run
FOURTH    4 double unders, 3 ... etc
...
TWELFTH 12 deadlifts, 11 OH press ... 1 run

100m run
T G-ups
3 Pushups
4 dbl-undrs
5 Wall Balls
6 lunges
burpees
8 box jumps
9 sit ups
10 Swing
11 OH press
12 dead lifts

run
2 T G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges
7 burpees
8 Bx Jmp
9 sit ups
10 Sw
11 OH press


run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges
7 burpees
8 Bx Jmp
9 sit ups
10 Sw



run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges
7 burpees
8 Bx Jmp
9 sit ups




run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges
7 burpees
8 Bx Jmp





run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges
7 burpees






run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.
6 lunges







run
2 Trk  G-ups
3 P-ups
4 D-U
5 W.B.








run
2 Trk  G-ups
3 P-ups
4 D-U









run
2 Trk  G-ups
3 P-ups










run
2 T G-ups











run
time / score
recovery
Kcal



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




Subscribe to the FitWorks daily workout Power Grid HERE.



FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008              (818) 939-1188
              business                                                        scheduling