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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, December 8

12 8

                           2016

Warmup:
2 rounds:
10 mountain climbers  
5 burpees
5 squats
10 PVC pass through,   
spiderman lunge with twist,

Strength:     
 5x10 Front Rack Lunges   


 Workout – Tabata This
(one min rests - score is sum of lowest rounds)
(change Row order if needed)

Row
Squat
Chin up 
Push-up
Abmat


Finisher
Hip Mobility - 1 min each:
"Couch Stretch"
(shin up against wall to stretch front of hip);
 Pigeon

And 

Intervals / 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, December 7

12 7

                           2016

Warmup:
running clock: 
1 min jump rope 
1 min jump rope with L foot,
 1 min jump rope with R foot,
 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 


Buy-in:
2k run or row


 Workout
Two rounds
100 Double-unders (or TJ)
50 Kettlebell swings, 53/35
25 Thrusters, 95/65


Finisher
stretching / mobility




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, December 6

12 6

Warmup:
3 rounds: 
15 seconds Fast Feet,
15 seconds butt kickers, 
10 squats,  
5 push ups; 

THEN 
400 m run/row



Strength:     
 5x5 front squat  


 Workout
4 rounds, 3-minute each

12 wall balls (20/15), 
10 full squat cleans (65/40),
then
s dl hp, 65/40

rest 1 minutes between rounds;

 (score is total sumos)


Finisher
Tabata, 4 min total,
alternate each time: 

 plank hold; 
abmat situps;
 v-ups; 
russian twists 

  

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, December 5

12 5 - Alexis BDay WOD

Warmup:
2 rnds
8 burpees 
20 supers
15 goblet sq
15 swings
rotator prehab

then

running clock: 
1 min jump rope 
1 min jump rope with L foot,
 1 min jump rope with R foot,
 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 


Buy-in:
8 min EMOM: 
6 strict pull ups,
 6 dips


 Workout
21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees


Finisher
stretching / mobility




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, December 1

12 1

                           2016

Warmup:
2 rounds: 
10 PVC pass through,
 5 PVC around the world
5  spiderman lunge with twist, 
10 mountain climbers


Strength:  
4 minute Fran


 Workout
21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees


Finisher
4 x 50m running sprints (north)
or 
4 x 100m  rowing sprints




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, November 30

11 30

                                                       2016

Warmup:
 3 rounds
10 pass thru
bear crawl
1 minute sitting toe touch stretch
1 minute hurdler stretch
  
Strength:  
55 chinups
44 weighted standing lunges (one kbell)

 Workout
20 front sq, 95/65
"JT"
20 front sq, 95/65

Finisher
100 abmat
100 supers
150 sidebends
OR
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
               

Tuesday, November 29

11 29

                           2016

Warmup:


1 min jump rope (singles), 
1 min jump rope with L foot, 
1 min jump rope with R foot, 
1 min double unders.
 3 squat penalty for each miss  


Buy-in:
PVC OH lunges (opens/stretches hip flexors)   


 Workout
150 burpees box jumps for time (24/20)


Finisher
 3 rnds,  1 min each: 
"Couch Stretch"  
 Pigeon   




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