1 31

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

2 rounds of:

6 Samson Stretch

5 Pass Thru
Rotator Prehab

5 PVC overhead squats

5 Deep ring dips

Buy-in:

8 rounds
8 OH press
8 chinups

 Workout

9 rounds

1 minute max  burbees
1 min rest

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

1 30

                           2016

Warmup:

400M run

3 rounds:

10 Samson Stretches

10 pass thru

10 inch worms

10 abmat

then 

400m run

Strength:   

 deadlifts

 Workout

AMRAP 20 min 

15 cleans (75/45)

15 OH Press 

10 Knees to elbow
10 plate sq, 45/25

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

1 26

                         2017

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 extension
30-30 side bends

Workout:

7 min:

10 wallball, 20/15

5 chinups

then 
7 min

10 ring dips

10 kbell snatch, 53/35

then 
7 min

 20 bk ext (or supers)
10 GHD situps (or abmats)

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

                             2017

Warmup:   

2 rounds:

400m run

10 thrusters

22 dbl unders

Buy-in:  

2 rounds

1 min L-hang

1 min R L: side plank

Workout:

altap:

 50 chinups, strict

50 pushups, slap-clap

50 knees to bar

50 goblet squats, 53/35  

Finisher

interval rowing/ hill runs
stretching

reps               Movement             weight	1	↓split totals
50 chinups, strict
50 pushups, slap-clap
50 knees to bar
50 gblt sq
round splits →

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 24

                2017

Warmup:   

3 rounds

10 wall squats

10 passthru
rotator prehab
6 turkish getups

  Buy‑­­in:           

3 rounds:

Faraways
10 deadlift

Workout:

4 Rounds:

  400m ball carry, 20/15;
[rain sub: 300 j rcpe]

25 Bx Jumps,  20/16
15 ring dips

Finisher

gcal

reps               Movement             weight	1	2	3	4	↓split totals
400m ball carry
25 bx jump
round splits →

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)

1 23

                            2017

Warmup:

3 rnds

22 dbl unders

10 passthru

30 sec L-hang

4 turkish getups

Buy-in:

3 minute max burpees
2 min rest
3 rounds
10 cleans
10 OH press

Workout:

Rounds in 20:

20 GHD situps (40 abmat sub)

20 GHD back ext, (40 supers)

15 knees to elbows,

20 GHD back ext. (40 supers)

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
20 GHD situps
20 GHD back ext
15 knees to elbows
20 GHD back ext
round splits →

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