6 29

                           2017

Warmup:

3 rnds:

100m run

6 turkish getups

10 pushups

10 passthru

Strength:     

5x5 max cleans

100 double unders / practice

 Workout

20 minutes:

15 ring row

15 wallball, 20/15
100m run

Finisher

Goals

stretching

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

6 28

Warmup:

3 rnds
10 passthru
 10 burpees
10 squats

Buy in: Strength cycle

5x5 or 3x20:

 Either squat OR deadlift cycle

Workout:

Ivan OR Igor OR Ivana

FINISHER :

For time: 
33 burpees
3 min rest:
66 squats

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

6 27

                           2017

Warmup:   

4 rounds

100m run
10 pushups 
10 passthru

Strength:           

100   cleans

Workout:

21  15  9  15  21:

Thrusters, 75/45
Swings, 53/35

Finisher

Interval rowing

reps               Movement             weight	21	15	9	15	21	↓split totals
round splits →

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

Contact FW    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)

6 26

                                                  2017

Warmup:

3 rounds

100m run

33 dble unders

10 passthru

5 burpees

Buy-in:

Handstand pushup practice

 Workout

100 squats

10 chinups

75 squats

15 chinups

50 squats

20 chinups

25 squats

25 chinups

Finisher

Goals

Back/ham stretch

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

6 22

2017

Warmup:        

                                                  3 rounds

                                                 8 passthru

                                                 6 burpees

                                                 100m run

                                                 22 dbl under

Strength:      

3 rnds

15 ring dips
15 clns

Workout 

tabata 6s

squats

pushups

4 min rest, then

7 rounds - Bad Nuts:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

rowing intervals

6 21

Warmup:

2 rnds
10 passthru
 8 burpees
10 dips
100m run

then: 
For time: 




33 burpees 

 3 min rest:

66 squats

Buy in:   

5x5 or 3x20:

 Either

 squat
 OR 
deadlift cycle

Workout:

16 minutes

10 back ext or 20 supers
10R-10L sidebends, 53/35
10 knees to opp hand
10 OH press, 95/65

Finisher :

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

6 20

                             2017

Warmup:   

4 rounds:

100m run

6  turkish getups

8 burpees

Buy-in:  

3 rounds

33 abmats
33 supers

Workout:

21 15 9:

deadlift, bw - 2/3 bw
ring dips
goblet squats, 53/35

Finisher

goals
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

6 19

                         2017

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds:

10 Samson Stretch

10 Pass Thru

5 ring dips

10 PVC overhead squats

Buy-in:

100 cleans

 Workout

"Cindy"

 5 chinups

10 pushups

15 squats

Finisher 

5 rnds
100M Farmer Walks
8 turkish getups

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