11 30

                           2017

Warmup:

3 Rounds:

Bear Crawl

10 Box Jumps

15 Ring Rows

Strength:  

3 Rounds: 
100m Farmer walks , increase weight
6 turkish getups

 Workout

4 rounds 

3 Min AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Squats

 1 min rest, repeat

Finisher

2 rnds
10 R/10 L Weighted Split Lunge
(feet stay split, weight on front foot, perpendicular shin)
20 OH box step

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

11 29

                          2017

Warmup:

3 Rounds:

10 OH Press

10 Passthru

10 sq

Buy in:  

full clean practice

 Workout

12 Minute AMRAP:

10  Swings (53/35)

15 Burpees

20 Double Unders (Tuck Jumps)

Finisher

Accumulate 
3 min Hollow Body
3 min plank

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

  

11 28

                         2017

Warmup:

3 Rounds:

8 passthru

10 Push Ups

15 Ring Rows
2 cartwheels

 Workout

400m Run

21 Clean & Jerks (135/85)

400m Run

21 Clean & Jerks (135/85)

400m  Run

Finisher

3 rnds
6 turkish getups
100m farmers walk

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

11 27

                        2017

Warmup:

2 Rounds:

10 Push Press

10 Box Jumps

10 Pull Ups

Strength:  

5x5 deadlift - progressively harder

 Workout

9-15-21-15-9

Thrusters (95/65)

Burpees

Toe to Bar

Finisher

Accumulate 5 min total Side Plank Holds  -- R/L
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

11 22 - MURPH

MURPH

Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 

For time: 

1 mile Run;

100 chinups, 200 pushups, 300 squats -- any combo;

1 mile Run

11 21

                           2017

Warmup:

3 Rounds

15 Passthroughs

20 Squats

25 Double Unders (50 Jump Rope)

Strength:     

 Strength

EMOM: 12 Minutes

ODD: 2 Squat Cleans (135/95)

EVEN: 4 Bar Facing Burpees

 Workout

Helen: 3 Rounds

400 m Run

21 KB Swings (53/35)

12 Pullups

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

11 20

                           2017

Warmup:

3 Rounds:

6 Wallballs

10 Passthroughs

Bear Crawls

Buy in:  

400m OH plate carry

 Workout

12 Minute AMRAP:

5 Push Press (115/75)

10 Deadlifts (115/75)

15 Box Jumps (20/16)

Finisher

Accumulate 5 min 
side plank holds R-L

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

11 16

                           2017

Warmup:

400m run

3 rounds
10 squats
10 ring rows
15 supers
10-10 sidebends

Buy-in:

400m ball carry run

 Workout

 "Fran"

Choose a standard that will allow you to finish under 4 minutes.

If successful, repeat "Fran" with a more difficult standard.

If unsuccessful, scale and repeat.

Finisher

Interval Rowing
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