12 29

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

10 box jumps

1 minute Butterfly stretch

then

1k run

Strength:  

3x3 weighted ring dips or bench press

 Workout

4 rounds

10 pistol squats (5 / leg)

15 OH squats-pvc

20 squats

25 Ring Rows

Finisher

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

12 28

                           2016

Warmup:

3 rounds

10 Samson Stretches
6 burpees

10 pass thru 

1 minute sitting toe touch stretch

1 minute hurdler stretch

Buy-in:

1k run

 Workout

 "JT"

Then 

50 pull-ups and 100 squats

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

12 27

                           2016

Warmup:

100 jump rope forward & 100 jump rope backward

3 rounds 

rotator prehap
10 Pass Thru

10 PVC overhead squats
1 min handstand

Buy-in:

5 rnd

"Cindy"

 Workout

17-12-7

Thrusters (95/65)  

HP Cleans

Ring rows

then

2k run

Finisher

goals/skills

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

12 26

                           2016

Warmup:

3 rounds

10 Samson Stretches

6 pass thru

10 burpees

1 minute Butterfly stretch

Then

1 k run/row

Strength:     

5x5 or 20s

Squats or deadlifts

 Workout

3 rounds of:

25 Burpee pull-ups

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

12 22

                   2015

Warmup:   

2 rounds of:

5 burpees
rotator prehab
10 pass thru

bear crawl

1 minute sitting toe touch stretch

Strength:

5 minutes of kipping pull-up or muscle up practice

Workout: fight gone bad  

3 Rounds, on the min, 6^th minute rest:

 Wallball, 20/15

S DL HP, 75/55

Bx Jmp, 20/16

Push press, 75/55

Burpees

Finisher

10 standing broad 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

12 21

                           2015

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

6 Samson Stretch

6 Pass Thru

10 PVC overhead squats
10 ring dip

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

3 rounds, 4 min "Fran"

21 15  9 - ad lib rests

Thrusters and chinups

Finisher

66 kbell snatch

Bulgarian deadlift practice

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

12 20

                        2016

Warmup:  

3 rounds

6 passthru

10 double under (practice)
6 turkish getup
10 ring row

Buy in:            

3 rounds:
OH box step
1 min bottom-of-sq hold

Workout:

4 Rounds 

15 c-b chinups
15 swings, 60/44
15 bx jump, 24/20

Finisher

3 rounds:

5 weighted dip / negatives
5 full clean

practice

iron cross

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

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)