CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Tuesday, October 31

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling







Monday, October 30

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling






Wednesday, October 25

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling






Tuesday, October 24

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling







Monday, October 23

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling







Thursday, October 19

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling





Wednesday, October 18

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,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling