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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, January 27

Skills warmup

Workout:
5K run:
9 times around the Whitnall figure 8

30 knees to elbows
30 wallballs


reps
Movement                 weight
1
split totals
5K run



round splits





time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.

Sunday, January 24

 Skills warmup

Workout:
1000m run
30 wallball
30 knees to elbows
1000m run
30 knees to elbows
30 wallball
1000m run

1000m is to, around Whitnall figure 8, and back


reps
Movement                 weight
1
split totals
1000m run


30 wallball, 20/15


30 kn-elb


1000m run


30 kn-elb


30 wallball, 20/15


1000m run



round splits





time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.

Wednesday, January 20

Skills warmup

Workout:
7 Rounds:
10 box jumps, 24
15 knees (toes) to opposite hand
10 handstand  drop-pushups

Finisher
1000m run


reps
Movement                 weight
1
2
3
7
split totals
10 bx jmps, 24






15 kn to opp hand






10 hndstnd pushups







round splits









time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.

Sunday, January 17

Skills warmup

Filthy 40s:

40 Box jump, 24 inch box
40 Jumping chins
40 Kettlebell swings, 35
40 Ball slam, 20
40 Walking Lunge
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall balls, 20 pound
40 Ring row, 45 deg
40 Burpees
40 Doubleunders/tuckjump

Finisher




time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.


Sunday, January 10

Skills warmup

Workout:
10 Rounds:
10 power cleans, 95/65
5 thrusters, 95/65
 
Finisher
400 backwards jump ropes.
BOOYAH AGAIN!!!


reps
Movement       weight
1
2
3
10
split totals
10 power cleans, 95/65






5 thrusters, 95/65







round splits









time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.

Thursday, January 7

Skills warmup

Workout:
6 Rounds:
10 deadlifts, 185/135
15 abmat
15 wallball, 20/15
15 knees-elbows

Finisher


reps
Movement                 weight
1
2
3
6
split totals
10 deadlift, 185/135






15 abmat






15 wallball, 20/15






15 knees - elbows







round splits









time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Subscribe to the FitWorks daily workout Power Grid HERE.