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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, March 29

MHF

 6 rounds:


15 back squats, 115;
15 push press, 95;
30 second rest between rounds.


reps
Movement
weight
1
2
3
4
5
Total splits

15 back squats @115








15 push press @ 95









round splits →







time / score
recovery




workload (foot-pounds)
power (fp/min)
pwr ratio (watts/bw)




Subscribe to the FitWorks daily workout Power Grid HERE.

Wednesday, March 24

Middy

3 rounds:

15 overhead presses, 95 lbs;
15 horizontal rows;
15 jumping muscle ups.

reps
~weight



total
splits ↓
movement
1
2
3












round splits →




time / score
recovery






work (foot-pounds)
power (fp/min)
pwr ratio (p/bw)




Download "Middy" POWER GRID

Monday, March 22

IntrONE

Four rounds, 15 reps:

15 burpees;
15 flat rows;
15 box jumps (24 inches).


reps
~ weight





movement
1
2
3
4
  splits   ↓
15 burpees





15 rows





15 jumps ~24”





round splits →








time / score
recovery








work (foot-pounds)
power (fp/min)
power ratio





 
Power Grid download for IntrOne, HERE.

Tuesday, March 16

Skills warmup

Workout:
3 Rounds:
1k run
30 wallball, 20/15

Finisher


reps
Movement         weight
1
2
3
split totals
1k run




30 wallball, 20





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, March 14

Skills warmup

Workout:
3 Rounds:
1k run
30 wallball, 20/15

Finisher


reps
Movement         weight
1
2
3
split totals
1k run




30 wallball, 20





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.




Tuesday, March 9

Skills warmup

Workout:
3 Rounds:
1K run
30 swings, 53/35

Finisher


reps
Movement         weight
1
2
3
split totals
1K run




30 Swings, 53/35





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.