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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, March 5

3 5

                                 2015
Warmup:   
100 jump rope forward and 100 jump rope backward
3 rounds of:
10 Samson Stretch
10 Pass Throughs
10 PVC overhead squats
5 Deep ring dips

Strength:   
5x5 
DL or Sq

Workout:  
20 MIN 
20 toes to bar 
20 slap push-ups with feet on a box (10/16)
20 KB swings (44/27)

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,
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, March 4

3 4

                                 2015
Warmup:   
 3 rounds
10 Samson Stretches
10 pass throughs
bear crawl
1 minute sitting toe touch stretch 

Strength:   
5x5 Strict Press overhead

Workout:  
 3 rounds
5 front squats (135/95) 
15 burpee pull-ups

Finisher:

3 rounds 
100M Farmer's Walks
21 swings

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, March 3

3 3

                                2015
Warmup:   
100 jump rope forward and 100 jump rope backward
3 rounds of:
10 Samson Stretch
10 Pass Throughs
5 Deep ring dips
PVC overhead squats

Buy-in:  
1k run/row

Workout:  
AMRAP in 5 minutes of Thrusters 95/65
AMRAP in 4 minutes of pull-ups
AMRAP in 3 minutes of burpees
AMRAP in 2 minutes of KB swings 44/27
AMRAP in 1 minute of box jumps 20/16

Finisher:
any order/combo
150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb

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

Thursday, February 26

3 2 - CrossFit Open - 15.1

                                2015
Warmup:   
5 min stretching

3 rnds
5 burpees
33 jump rope
10 ring rows

Buy-in:  
snatch practice
deadlift practice

Workout:   15.1
Rx (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 

9 minute amrap: 
15 toes-to-bars 
10 deadlifts (115 / 75 lb.) 
5 snatches (115 / 75 lb.) 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 
Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 
Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

Masters Scaled (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 
Complete as many rounds and reps as possible in 9 minutes of: 15 sit-ups 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

 Teens Scaled (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 
Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

*****


Workout 15.1a (All Divisions) 1-rep-max clean and jerk 6-minute time cap

Finisher:
 stretch  



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, February 25

2 25

                                2015
Warmup:   
3 rounds
10 Samson Stretches
10 pass throughs
bear crawl
1 minute Butterfly stretch

Buy-in:  
3k run/row

Workout:  
10 muscle ups (bar or rings)
20 overhead squats (95/65)
30 Turkish get-ups (53/35)
40 ring dips
50 toes to bar

Finisher:
any order/combo
150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb

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, February 24

2 24

                                2015
Warmup:   
 400M run
3 rounds of:
10 Samson Stretches
10 pass throughs
10 inch worms
10 push press
10 ring rows
  

Strength:  
 5x5 front squat
5X5 bench press or weighted dips
5x5 weighted chin-ups

Workout:  
Tabata 8s
burpees
HP cleans
ring rows


Finisher:

150 AbMat sit ups

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