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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Tuesday, April 30

4 30


                           2013
Skills warmup
Workout:
7 Rounds:
 100m OH plate carry
9 ring dips (18 box dips)
12 box jumps, 20/16
30 sec L sit

Finisher
---

reps               Movement             weight
1
2
3
...
7
split totals
 100m OH plate carry






 9 ring dips






 12 box jumps,






 30 sec L sit






round splits →









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,  HERE.
FitWorks blog at BlogWorks, HERE.
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, April 29

4 29 - CINDY


                          2013
Skills warmup

Workout: CINDY         SEE 3 4
Buy in:  5 min jumprope

Round in 20 min of

5 chins
10 pushups
15 squats,  

Finisher:
3K RUN


reps                   Movement               weight
1
2
3
4
...
↓ split totals
5 chinups






10 pushups






15 squats






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.



FitWorks is CrossFit in near and around Burbank, Ca, 91505
824 Hollywood Way
(626) 863-0008         (818) 939-1188
              business                                                   scheduling

Thursday, April 25

4 25


Skills warmup

Workout:
8 Rounds:
15 wallballs, 20 lbs;
15 sumo deadlift highpulls, 75

(see 9 20 10)

Finisher

reps
Movement       weight
1
2
3
8
↓ total splits
15 wallball,  20






15 sumo dl hp, 75







round splits 









time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (watts/bw)












Subscribe to the FitWorks daily workout Power Grid HERE. 
Power Grid download HERE.

Wednesday, April 24

4 24


                                   2013
Skills warmup
Workout:
ALTAP:
 100 Abmat
5K run
100 superman

Finisher
Tabata 8s:
Chins
Bx jump


reps               Movement             weight
1
split totals
 100 abmat


 5k run


 100 supers


round splits →





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,  HERE.
FitWorks blog at BlogWorks, HERE.
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