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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, September 30

9 30

                           2015

Warmup:
 400 M Run
2 Rounds
10 Ring Rows
10 Ring Dips -  Hold last one for 20 seconds
15 Pass Through
15 Air Squat

Stretch
Calf
Achilles

Buy-in:
 3 X 10 Bench
Or
5 X 5 Weighted Pull Ups


 Workout
On The Minute For 20 Minutes
Odd- 25 Double Unders
Or
  30 one legged. 15 L 15 R

Even- 10 Burpees

Finisher
Tabata
Ab Mats


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, September 29

9 29

                           2015
Warmup:  
33 dble unders
66 jump rope backward 

3 rounds of:
10 Samson Stretch
10 Pass thru
15 sec handsand
5 burpees

Buy-in:
100 abmat
100 supers
100 sidebends

 Workout
3 rnds
1k run
50 burpees

Finisher
goals




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, September 28

9 28

                           2015

Warmup:
3 rnds
5 burpees
10 passthru
5 OH sq


Strength:     
 3x10 deadlift 


 Workout:  Abmazing
4 rnds
50 abmat
75 supers
1 min L-Sit or L-hang
30R-30L sidebends, 53/35


Finisher
2k run
 Or
30 turkish getups



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, September 24

9 24

                        2015

Warmup:
100 jump rope
3 rounds
10 kb thruster
10 lunge
10 push up


Strength:    
3 by 10 military press



 Workout  
15 min amrap
100 m plate carry. 45/25
15 kb snatch 53 35
100m plate carry
25 kb swings 53/35

Finisher
 Interval rowing  



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, September 23

9 23

                          2015

Warmup:
  3 rounds
15 pass through
10 sumo dl hp with kb
10 inch worms



Strength:    
5x3 dl


 Workout
 5 rnd
5 hp clean 135/95
7 thruster.  
9 Sumo dl hp
11 toe 2 bar


Finisher
 Faraways




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, September 22

9 22

                           2015

Warmup:
400m run
3 rounds
Hold chin over bar 30 seconds
10 push ups
Hold bottom of squat 1:00




 Buy-in:
On the min.   Ten minute
1 squat clean
1 push jerk
1 split jerk

 Workout
12 min amrap
15 wall ball
15 push up
Finisher
Hand stand holds



Finisher
 goals




time / score
recovery
Kcal



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





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