2 29

                           2016

Warmup:

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3

weighted ring dips or

bench press

 Workout

4 rounds

5 OH squats (95/65)

10 Front squats

15 Ring Rows
15 pushups

Finisher

Interval Rowing

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

2 25

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass thru

bear crawl

10 burpees

30 sec  Butterfly stretch

Strength:  

 Deadlift or squats

 Workout

3 rounds

25 Burpees

50 double Unders

25 KB swings (53/35)

Finisher

Stretching

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

2 24

                           2016

Warmup:

100M run

3 rounds of:

10 Samson Stretches

10 pass thru

10 push press

10 ring rows

Rotator prehab

Strength:     

 Deadlift or Squat 

 Workout

2 Rounds

1K Run

400M Med ball carry, 20/15

100M Farmers walk,  53s / 35s

Finisher

100 AbMat

100 Supers

150 sidebends

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

2 23

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass thru

10 PVC overhead squats

Buy-in:

8 min "Cindy"

 Workout

100 double unders,

then

3 rounds

20 chest to bar pull-ups

20 sumo deadlift high pulls (95/65)

then

100 double unders

Finisher

Interval Rowing

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

2 22

                           2016

Warmup:

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

Buy-in:

 33 burpees 

 Workout

"JT" 
THEN
100 Jumping squats (feet leave the ground at the top of the squat).

Finisher

100 AbMat Sit-Ups

100 supers

150 sidebends

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

2 18 - Dan BDay WoD

                              2016

Warmup:

 3 rnds

 10 sq

 10 passthru

  5 burpees

rotator prehab

Buy-in:

Tabata 6s

Squats

pushup

Workout: IGOR

2 Rounds plus final sumos:

50 sumo deadlift highpulls, 45

25 abmats

25 squats

50 ring rows, 45 degrees

25 abmats

25 squats

50 jumping chinups
--
finish with final
50 sumo deadlift highpulls, 45

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