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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Saturday, August 31

9 2 - FILTHY 54s

2013
Skills warmup
Workout:   Filthy 54s
1 Round:
54 Box jump, 24 inch box
54 Jumping chins
54 Kettlebell swings, 35
54 Walking Lunge 
54 Knees to elbows
54 Push press, 45 pounds
54 Back extensions
54 Wall balls, 20 pound
54 Burpees
54 Doubleunders/ tuckjump

Finisher
reps                   Movement               weight
↓ split
54 Box jump, 24 inch box

54 Jumping chins

54 Kettlebell swings, 35

54 Walking Lunge 

54 Knees to elbows

54 Push press, 45 pounds

54 Back extensions

54 Wall balls, 20 pound

54 Burpees

54 Doubleunders/ tuckjump

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, August 29

8 29

                           2013
Warmup:   
5 rounds
5 squats
25 jumprope

Strength:           
100 hang power cleans

Workout:
21  15  9  15  21:
Wallball, 20/15
Bx jump, 20

Finisher
Interval rowing

reps               Movement             weight
21
15
9
15
21
split totals
 Wallball






 Bx jump






round splits →









time / score
recovery
Kcal



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





Contact FW or Subscribe to the
CrossFit Burbank daily workout Power Grid,  HERE.
FitWorks blog at BlogWorks, HERE.
CrossFit Burbank mainsite, HERE.


FitWorks is CrossFit Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008 (business)              (818) 939-1188 (scheduling)






Wednesday, August 28

8 28 - Nancy

Skills warmup

Workout:  NANCY
5 Rounds:
 400m run
15 OH squats, 95

Finisher


reps                   Movement               weight
1
2
3
4
5
↓ split totals
400m run






15 OH squats, 95






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, August 27

8 27 - Strength

Skills warmup

Workout: Strength cycle
5x5 or 3x20:
 Either squat or deadlift cycle

FINISHER :
Ivan OR Igor


Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.
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, August 26

8 26

                          2013
Warmup:   
400 M Run
10 Burpees
Strength:           
Squat Cleans Practice

Workout:  100 burpees
At top of minute do:
·       5 Hang Pwr Cl, 135/95, then
·       burpees for remainder of minute.
Accumulate 100 burpees


reps               Movement             weight
1
2
3
...
split totals
 5 hp cleans





 X burpees





round splits →








time / score
recovery
Kcal



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





Contact FW or Subscribe to the
CrossFit Burbank daily workout Power Grid,  HERE.
FitWorks blog at BlogWorks, HERE.
CrossFit Burbank mainsite, HERE.


FitWorks is CrossFit Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008 (business)              (818) 939-1188 (scheduling)