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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, February 10

2 10



MYSTERIOUS WEDNESDAY!


Monday, February 8

2 9

                           2016

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds

10 Samson Stretch
10 Pass Throughs
10 PVC overhead squats
5 Deep ring dips

Buy-in:
2k run


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



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




2 8

                           2016

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


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


 Workout
15 min amrap
25 double unders
20 squats
15 toes to bar
10 push-ups


Finisher
10 standing broad jumps



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, February 4

2 4

                           2016

Warmup:
3 rounds of:
100M Farmer's walk
10 pass throughs
10 PVC overhead squats
bear crawl
1 minute Butterfly stretch


Buy-in:
5 minutes of handstand practice


 Workout
3 rounds
400M run
15 Thrusters (95/65)
12 Burpees

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




Wednesday, February 3

2 3

                           2016

Warmup:
3 rounds of:
10 Samson Stretches
10 pass thru
10 inch worms
10 ring rows
100M Farmer's Walk

Strength  
3X3 deadlift


 Workout
5 rounds of:
400M run
15 Push-Press (95/65)
25 AbMat Sit-ups

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




Tuesday, February 2

2 2

                           2016

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds of:
10 Samson Stretch
10 Pass Throughs
5 Deep ring dips
10 PVC overhead squats
Rotar prehab


Buy-in:
 5 min jumprope max 


 Workout
"Cindy"

Finisher
3 rnds
100M Farmer Walks
15 wallball



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, February 1

2 1

                                 2016
Warmup:
2 rounds
8 pushups
10 abmat
10 supers 
10 passthru

Buy in: 
22 turkish getups 


Workout:
Tabata 4 Rounds:
 squats
burpees

3 min rest, then

HELEN
400m run
21 swings, 53/35
12 chinups

Finisher
goals


reps               Movement             weight
1
2
3
...
8
split totals
 Tabata   squats






 burpees






 HELEN






400m run






21 swings,






12 chins






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 Burbank
824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)