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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, January 29

1 29

                         2015

Warmup:   
3 rounds
22 j rope
10 passthru
10 ham stretch
5 burpees

Strength:    
3x5 OH press
3x5 weighted ring dips

Workout:
5 Rounds:
 400m run
7 cln & jerk, 135/95
15 slap-clap pushups

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





Wednesday, January 28

1 28

                   2015

Warmup: 
3 rnds
22 dbl unders
15 squats
20 abmats
20 supers

Strength:v
Sq or DL
 cycle


Workout:
 Igor or Ivana!

Finisher
100 kbell snatch

c

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 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

Tuesday, January 27

1 27

                             2015

Warmup:   
2 rnds
40 dble unders
10 passthru
20 abmat

Strength: Buy-in:  
---

Workout:
Rounds in 20 min:
 15 swings, 44/25
10 OH press, 95/65
10 OH bx step, same
40 one-leg j rope

Finisher
---

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, January 26

1 26

                             2015

Warmup:   
3 rnds
10 passthru
5 burpees
20 supers

Buy-in:  
1k row/run

Workout:
7 Rounds:
 30 squats
20 toes to bar
15 hp cleans, 95/65

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




Thursday, January 22

1 22

Warmup
3 rnds:
10 passthru
20 dbl unders
10 burpees
Workout:
Run:
5 K -  then

Pushup – Ring Row
Pyramid:
21-3 / 18-6 / 15-9 / 12-12 / 9-15 / 6-18 / 3-21

Finisher
 full clean practice


time / score
recovery
Kcal




workload (foot-pounds)

power (fp / min)

power ratio (power / bmi)




Subscribe to the FitWorks daily workout Power Grid HERE.

  

Wednesday, January 21

1 21 - PBe Bday WoD

                            2015

Bday Wod: PBe

Warmup:   
100 j rope
100 abmat
100 supers
Any order

  Buy-in:  
Tabata 4s
Squats
Bx jumps

Workout:
1k row, then
5 Rounds:
 25 chins
7 push jerk, 135/95

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