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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Saturday, August 29

Filthy 56s - BDay WoD!

                        2015
 Filthy 56s
ALTAP:
56 Box jump, 24/20
56 Jumping chins
56 Kettlebell swings, 35/26
56 Walking Lunge 
56 Knees to elbows
56 Push press, 45/35
56 Back extensions
56 Wall balls, 20/15
56 Burpees
56 Doubleunders/ tuckjump

Finisher
stretch

reps                   Movement               weight
↓ split
56 Box jump, 24 inch box

56 Jumping chins

56  Kettlebell swings, 35

56 Walking Lunge 

56 Knees to elbows

56 Push press, 45 pounds

56 Back extensions

56 Wall balls, 20 pound

56  Burpees

56 Doubleunders/ tuckjump

round splits →



time / score
recovery
Kcal



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





Contact FW or Subscribe to the
CrossFit Burbank daily workout Power Grid,  HERE.
FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsiteHERE.

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





Thursday, August 27

8 27

                     2015

Warmup:
3 rnds
5 burpees
10 kbell snatch
6 kbell thrusters


Buy-in:
 2k run 


 Workout
10 rounds
10 OH sq, 75/45
10 ring dips


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




Wednesday, August 26

8 26

              2014

Warmup:   
2 rounds
100m run
10 passthru
10 pushup
5 burpees

Strength:    
1 movement
3x5 or 3x20

Workout:
4 Rounds:
 50 abmats
15 wallball, 20/15
20 swings, 44/26
10-10 kbell sq, same

Finisher
Interval rowing
goals


reps               Movement             weight
1
2
3
4
split totals
50 abmats





25 ball slam,  





20 swings,  





10-10 kbell sq





round splits →








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

Tuesday, August 25

8 25

                          2015

Warmup:
3 rounds
6 turkish getups
30 sec L-hang


Strength:    
3x5 or 3x20
Back sq


 Workout
3 rnds
500 jrope
50 burpees


Finisher
Any order/combo ... ordbo
100 abmats
100 supers
150 kb side-bends





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