12 28

                          2017

Warmup:   

3 Rounds:

11 tuck jump
100m run

10 ring rows

Strength:

OH press goals

  

Workout

21-18-15-12-9-6-3

KB Swings

chin ups

Finisher

 Accumulate 5 min

Handstand Holds

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

12 27

                          2017

Warmup:   

3 Rounds:

Bear Crawls

5 Wall Balls

15 Ring Rows

Buy in:

Goals

Workout

KELLY    

5 Rounds:

Run 400m

30 Box Jumps 24/20
30 wallball 20/15

Finisher

3 rnds:
Top of Pull Up Holds
Handstand hold

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

12 26

                           2017

Warmup:   

3 Rounds:

10 Wallballs

10 Passthroughs

25 Double Unders (50 Jump Rope)

Buy in:  

1000 Meter Run/Row

100 Double Unders

Workout

5 Rounds:

21 Power Cleans (115/75)

12 Handstand Push Ups

  

Finisher

Goals
Interval Row 

-

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

12 21

2017

Warmup:

3 rnds:

10 passthru

5 burpees

10 tuckjump

Buy in:

3 rnds

10 burpees

10 kbell snatch

Workout:

Rounds in 20 min:

 100m run

8 turkish getups
10 chins

Finisher

100 knee to elbow situps

reps                   Movement               weight	1	2	3	4	...	↓ split totals
100m run
8 turksh getups
10 chins
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

     FitWorks is CrossFit in Burbank

824 Hollywood Way

    (626) 863-0008         (818) 939-1188

business                                      scheduling

12 20

                                2017

Warmup:

2 rnds
5 burpees
100m run
5 passthru
5 handstand pushups

Buy in:

1k run

Workout:

3 Rounds:

 50 goblet squats, 44/26

25 ring rows

Finisher:

1k run

reps               Movement             weight	1	2	3	↓split totals
50  gblet sq, 44/26
25 ring rows
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)

12 19

                          2017

Warmup:   

3 Rounds:

5 Burpees

10 push up

15 box jumps

Strength:

Find 

3 rounds max 
pushups or ring dips

   

Workout

“SuperTEST”  

              20 Burpees - 1 KB Swing  (53/35)

19 Burpees - 2 KB Swing

18 Burpees - 3 KB Swing

...

...

2 Burpees - 19 KB Swing

1 Burpees - 20 KB Swing

Finisher

Accumulate 5 min Plank Holds

 

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