8 31

                           2016

Warmup:

3 rounds  

10 Samson Stretches

10 pass throughs

bear crawl

10 burpees

1 minute Butterfly stretch

    Buy-in:

2 rounds:

50 sidebends

20 toes to bar

 Workout

 3 rounds  

1000M Run

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

8 30

                           2016

Warmup:

400M run

2 rounds

10 Samson Stretches

10 pass thru

10 inch worms

10 push press

10 ring rows

Stretch

Strength:     

3x10

OH Lunge

 Workout

3 rounds

30 box step ups (24/20)

30 KB Deadlift

100M Farmers walk, 2 KB (53/35)

Finisher

150 AbMat

150 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

8 29

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Thru

10 PVC overhead squats

"Cindy"

Buy-in:

 3 minutes DEEP BREATHING 

 Workout

"Fran"

Choose a standard that will allow you to finish under 4 minutes.

If successful, then repeat "Fran" with a more difficult standard.

If unsuccessful, then scale and repeat.

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

8 25

                           2016

Warmup:

2 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

Then

500 jumprope

Strength:    

 5x5 Strict Military Press overhead

 Workout

30 ring or bar muscle ups

or

30 chest to bar pull-ups, 30 knees to elbows, & 30 ring dips

or

60 pull-ups & 60 ring dips

Then 3 rounds:

10 Front Squat (135/85)

400M Run 

Finisher

100 AbMat Sit-Ups

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

8 23

                       2016

Warmup:

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:

3X3 deadlift

Workout:

3 rounds

400M Run

21 burpees

21 Goblet squats (53/35)

21 KB swings (53/35)

Finisher:

Interval Rowing

 Or

Skills practice

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

8 22

                       2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

Buy-in:

2k run

Workout:

AMRAP in 20 minutes

20 one handed KB thrusters (44/27)

20 ring rows

20 AbMat sit ups

Finisher:

100 AbMat sit ups

100 supers

100 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