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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, July 30

7 30 - ABBATE

                         2015

Warmup:
2 Rounds:
5 50 meter sprints (walk back)
10 Push Ups
15 Ring Rows



 Workout
ABBATE
1 mile Run
21 Clean & Jerks (155/105)
800 M Run
21 Clean &  Jerks (155/105)
1 mile Run

Finisher
Accumulate 5 min Side Plank Holds (On both sides



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, July 29

7 29

                          2015

Warmup:
3 Rounds:
10 Push Press
10 Passthroughs
25 Double Unders (50 Jump Rope)


Strength:  
Find Deadlift 3RM then 4 x 3 @ 90% of 3RM
(5x3 Deadlift)


 Workout
12 Minute AMRAP:
10 KB Swings (53/35)
15 Burpees
20 Double Unders (Tuck Jumps)


Finisher
Accumulate 5 min Hollow Body Position



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, July 28

7 28

                           2015

Warmup:
2 Rounds:
Bear Crawls
15 Box Jumps
15 Ring Rows

Strength:  
3 Rounds: Farmer walks-Max Weight with 2 min rest between (heavier than last time)

 Workout
The Chief - For Rounds
3 Min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats

Repeat For a total of 5 cycles.


Finisher
Weighted Split Lunge


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

Monday, July 27

7 27

                            2015

Warmup:
 2 Rounds:
100 meter run
20 lunges
15 Push Ups

Strength:  
EMOM: 10 Minutes
Odd: 5 Thrusters (95/65)
Even: 5 C-B Pullups


 Workout
10 Rounds:
3 Muscle Ups (6 Pullups, 6 Ring Rows)
6 Wallballs
6 Box Jups (24'/20')


Finisher
Interval Row 




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, July 23

7 23 - COE

                           2015

Warmup:
2 Rounds:
5 50 meter sprints (walk back)
10 Push Press
15 Ring Rows


Buy-in:
3 Rounds:
Farmer walks-Max Weight
2 min rest between



 Workout - COE
10 Rounds
10 Thrusters (95/65)
10 Ring Push Ups


Finisher
Accumulate 5 min Side Plank Holds - both sides



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, July 22

7 22

                           2015

Warmup:
2 Rounds:
20 PassThru
20 Ring Row
400m Run


Strength:  
Snatch Balance Practice
and
5x5 OH Head Squat


 Workout
AMRAP: 10 Minutes
30 Double Unders
15 Snatches (75/55)


Finisher
Interval Row


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