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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, June 22

6 22

2017

Warmup:        

                                                  3 rounds
                                                 8 passthru
                                                 6 burpees
                                                 100m run
                                                 22 dbl under

Strength:      
3 rnds
15 ring dips
15 clns


Workout 
tabata 6s
squats
pushups

4 min rest, then

7 rounds - Bad Nuts:
5 thrusters, 95
hang power cleans, 95
10 sumo deadlift highpulls, 95
Finisher:
rowing intervals




Wednesday, June 21

6 21

Warmup:
2 rnds
10 passthru
 8 burpees
10 dips
100m run

then: 
For time: 




33 burpees 

 3 min rest:

66 squats

Buy in:   
5x5 or 3x20:
 Either

 squat
 OR 
deadlift cycle

Workout:
16 minutes

10 back ext or 20 supers
10R-10L sidebends, 53/35
10 knees to opp hand
10 OH press, 95/65

Finisher :


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, June 20

6 20

                             2017

Warmup:   
4 rounds:
100m run
6  turkish getups
8 burpees

Buy-in:  
3 rounds
33 abmats
33 supers

Workout:
21 15 9:
deadlift, bw - 2/3 bw
ring dips
goblet squats, 53/35

Finisher
goals
interval rowing 


time / score
recovery
Kcal



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




 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

Monday, June 19

6 19

                         2017

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds:
10 Samson Stretch
10 Pass Thru
5 ring dips
10 PVC overhead squats
Buy-in:
100 cleans

 Workout
"Cindy"
 5 chinups
10 pushups
15 squats
Finisher 
5 rnds
100M Farmer Walks
8 turkish getups




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, June 15

6 15

                   2017
Warmup:   
2 rounds
10 passthroughs
8 burpees
6 turkish getups

Buy‑­­in:           
10R 10L kbell snatch
10R 10L  kbell OH press

Workout:
4 Rounds, 2 min rests:
500m row OR 40 burpees
40 sq
30 s-ups,
20 p-ups, 
10 chin ups 



    Beginner             Intermediate        Advanced         Elite
m-6:15; w- 7:30      
 (sub ring rows)
m-5:15;        w-6:30      
 (sub same)
m-4:30;      w-5:35
m-3:55;     w-4:40


Finisher
stetching

reps               Movement             weight
1
2
3
4
split totals
 500m row OR 40 burpees
40 sq
30 s-ups,
20 p-ups, 10
chin ups





round splits →







time / score
recovery
Kcal



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



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)






Wednesday, June 14

6 14

                         2017

Warmup:
1 minute pigeon stretch 
15 pass through 
10 push up
1 minute hold bottom of squat 

Buy-in:
5 x5 strict press 


 Workout
Amrap 12 minutes 
10 ring dips
12 goblet squats 53/35
100 du


Finisher
5 rnds
100M Farmer Walks
5 handstand pushups




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, June 13

6 13

                                                                            2017

Warmup:
400 m run
3 rd
10 inch worm
10 pass through
50 double unders

Strength:  
3x10 front rack lunge 

 Workout
8 min 
12 wall ball.  20/15
12 toes to bar

Rest 3 min

6 min  
12 oh squat 95/65
24  ab mats

Finisher 
1k Run/ Row






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, June 12

6 12

                           2017

Warmup:
3 rounds of:
10 push-ups
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
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