1 28

                     2016

Warmup:

3 rnds

5 burpees

10 kbell snatch

6 kbell thrusters
rotator prehab

Buy-in:

 2k run 

 Workout

5 rounds

1 min   clean, 75/45
1 min pushup
1 min dips 

Finisher

Tabata 6s
squats
chinups

goals

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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

1 27

Warmup: 

2 rnds

10 sq

10 ring rows

10 pushups

Rotator Prehab

Buy in:

3 rounds
33 abmats
44 supers
10 cats & dogs

Workout:

8 Rounds:

100m run
30-sec L-sit
10 push press. 95/65

Finisher

5 min jump rope max

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Read the FitWorks blog at BlogWorks, HERE.

Read the 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

1 26

                         2016

Warmup:   

 3 rounds

10 Samson Stretches

10 pass thru

rotator prehab

1 minute sitting toe touch stretch

Strength:    

2 rounds
30 ring row
30 back extention
30 side bends

Workout:

10 min:

10 wallball, 20/15

5 chinups

then

10 min

10 ring dips

10 kbell snatch, 53/35

Finisher:

3 rounds 
100M Farmer's Walks
6 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,

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

1 25

                           2015

Warmup:

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

rotator prehab

Buy in:  

2k run

 Workout

Rnds in 17 min
10 OH Lunge, 35/26
20 goblet sq, same
20 swings

Finisher

Interval Rowing

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,

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

1 21

                              2016

Warmup:

 3 rnds

 10 sq

 10 passthru

  5 burpees

rotator prehab

Buy-in:

Tabata 6s

Squats

pushup

Workout:

3 Rounds, 20 each:

 Wallball, 20/15

Bx jmp, 20/16

Push press, 75/45

Sumo deadlift highpull, same

hp clean, same

Finisher

33 Turkish getups

reps               Movement             weight	1	2	3	↓split totals
Wallball,
Bx jmp,
Push press,
S dl hp
hp cln
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

1 20

                           2016

Warmup:

3 rnd

10 sq

15 tuck jump

5 passthru
rotator prehab

Buy-in:

 3 rnds

 10 sq

15 pushups, slap-clap 

 Workout

17 min

10 ring dips
15 ring rows
10 burpees

Finisher

tabata 6s
abmats
supers

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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