11 30

                                                       2016

Warmup:

 3 rounds

10 pass thru

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

  

Strength:  

55 chinups
44 weighted standing lunges (one kbell)

 Workout

20 front sq, 95/65
"JT"
20 front sq, 95/65

Finisher

100 abmat

100 supers

150 sidebends

OR

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

               

11 29

                           2016

Warmup:

1 min jump rope (singles), 

1 min jump rope with L foot, 

1 min jump rope with R foot, 

1 min double unders.

 3 squat penalty for each miss  

Buy-in:

PVC OH lunges (opens/stretches hip flexors)   

 Workout

150 burpees box jumps for time (24/20)

Finisher

 3 rnds,  1 min each: 

"Couch Stretch"  

 Pigeon   

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

11 28

                            2016

Warmup:   

2 rounds of:

6 Samson stretches

6 pass thru

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:    

3x15 weighted ring dips

or

bench press

Workout

50 overhead squats (95/65)

40 chin-ups

30 slap-clap push-ups

20 Turkish get-ups

10 bar muscle ups

Finisher

Interval Rowing
or 
3 min max burpees

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

11 23

                                 2016

(Th/Fri Thanksgiving Holiday schedule: CLOSED)

Warmup:   

2 rounds of:

10 burpees
10 ring rows

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
Igor
OR
Ivana

Finisher:

100 box jumps

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

11 22

Warmup

3 rounds:

100m run

6 passthru

10 ring rows

6 sampson stretch

10 dips

Buy in

tabata 4s

pushups
ring rows

Workout:

3 Rounds:

 400m run

Any order of

50 swings,

50 goblet sq 53/35

25 burpees

Finisher

2 rounds
20 HP clns
100 OH plate carry

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

11 21

                           2016

Warmup:

 3 rounds:

50 du

15 swings
10 KB OH sq

Strength:     

5x5   
Bench Press  or
strict pushup

 Workout

5 rounds:

15 wall balls, 

10 box jump overs, 

11 deadlifts (225/155)  

Finisher 

Tabata 8s: 

supers

abmats

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

11 17

                           2016

Warmup:

2 rounds: 

5 burpee, 

10 pass throughs,

 10 lunges, 

10 ring row

Buy-in:

10 min

 EMOM: 2 squat clean

4 burpees

 Workout

Five rnds
400m run
15 Box jump (24/20)
8 turkish getups, 53/35

Finisher

stretching
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