2 28

                              2018

Warmup:   

400m run

3 rnds

30 sec Sampson stretch, R-L

10 wall sq

10 calf stretch

Strength:  

5x5 weigthed dip

OR

3x20 dip

Workout:

7 mins:

 7 chinups

7 burpees

7 wallball, 20/15

2 min rest, then

100 abmat

100 supers

Finisher

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

2 27

                     2018

Warmup:   

3 Rounds
10 tuckjump
5 burpees
Hold bottom of squat for one minute

Buy in:   

dbl under practice   

Workout:

8 minute  
20 Push up 
100m run

Rest 3 Mins

4 Rounds
12 KB Swing 53/35
12 Box Jump 24/16

Finisher

Five Rounds -  one minute plank 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

2 26

2018

Warmup

3 rnds

10 passthru

10 burpees

33 double under (attempts)

Strength:

Deadlifts or squats

Workout: Elizabeth

21-15-9:

Cleans, 135

Ring dips

Finisher

Strength 
Deadlifts or Squats

Goals

2 22

                               2018

Warmup:

3 rounds

10 passthrough

5 burpees

20 tuck jump

Buy in:

clean practice
kbell snatch practice 

Workout:

20 min amrap:
25 goblet sq, 53/35
100m run
25 ring row
100m run
25 slap-clap pushups
100m run

Finisher:

5 min jumprope 

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

2 21

                       2018

 Warmup:   

400M run

3 rounds

6 burpees w/twist
 10 ring rows

Strength:

any movement

Workout:   

20 min
5 OH press, 135
10 ring rows
15 deadlift, 135

Finisher

 Interval Rowing
or 
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

2 20

                          2018

Warmup:   

100 jump rope forward and 100 jump rope backward

or

66 double unders

2 rounds

4 burpees 
10 Pass Throughs

10 PVC overhead squats

1 Cindy round

(5 chinups, 10 pushups, 15 squats)

Buy in:

1k run/row

Workout : 

5 rounds
6 pull-overs
9 burpee ball-jump
12 over-shoulder ball drop 20/15 

Finisher

Interval Rowing
skills

  

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

2 19 -- Hero WoD -- BRADSHAW

                             2018

Warmup:   

3 ROUNDS

10 burpees
10 ring rows or chinups

Workout:

10 rounds
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Finisher

Stretching

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