10 31

                                       2017

Halloween Schedule: 6:30 and 12:30 classes ONLY

Warmup:   

3 rnds
5 wallball 
10 Pass Through
6 burppes
1 min Hold Bottom Of Squat  
 

Buy-in:  

Tabata 4s

Ab Mats  

  Super Man 
hp cleans

Workout:

3Rounds:

20 bx jump, 24/20
20 push press  75/45
400m farmer's walk, 53/35 

Finisher

3 rnds:
20 swings 
6 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

10 30

                          2017

Warmup:

3 rounds

6 turkish getups

30 sec L-hang

Buy in:    

1K run

 Workout     THE TRIPLET

21 - 15 - 9
Deadlifts,   205/140
Over-the-bar burpees
Toes-to-bar

Finisher

goals

OR 

Any order/combo -  ordbo

100 abmats

100 supers

150 side-bends

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

10 25

                          2017

Warmup:

3 rounds

6 turkish getups

30 sec L-hang
10 OH lunge

Buy in:    

1K run/row

 Workout

THE BURNER - 9 min

 Add  3 reps to each exercise each  round.

6 Thrusters,   95/65
24 Double Unders  (sub tuck jump)

9 Thrusters
27 DU

12 Thrusters
30 DU

Finisher

Any order/combo ... Any ordbo

100 abmats

100 supers

150 side-bends

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

10 24

                            2017

Warmup:   

3 rounds:

6 Samson Stretches

6 pass thru

bear crawl

1 minute Butterfly stretch
5 burpees

Buy in:    

tabata 6s:
ring row
supers
tuck jumps

Workout

3 rounds
20 wallball, 20/15
20 knees to elbows
20 burpees

Finisher

total jump ropes in 5 min

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

10 23

                           2017

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass thru

rotator prehab
5 burpees with twist

Buy in: 

tabata 4s
Squats
handstand hold

Workout:

15 minutes

10 chinups
10 OH press, 95/65
10 deadlift, bw - 2/3 bw

Finisher:

3 rnds

100m Faraways

6 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

10 19

                          2017

Warmup:

Any order/any combo

100 dbl under

100 abmat

100 supers

Buy-in:

 Tabata 6s

Squats

pushups

 Workout

12 min
14 swings, 53/35

10 OH lunges same

6 kb Thrusters  came

Finisher

goals

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

10 18

 2017

Warmup:   

3 rnds
10 Pass Through
10 Inch Worm
1 min Hold Bottom Of Squat  
 4 turkish getups

Buy-in:  

Tabata 4s

Ab Mats  

  Super Man 
hp cleans

Workout:

3 Rounds:

20 bx jump, 24/20
20 push press  75/45
20 tuck jump

Finisher

3 rnds:
100m far-a-ways
15 burpess

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