3 29

                              2018

Warmup:   

3 rounds:

100m run
10 pass thru

bear crawl

1 minute wall sit (one leg?)

Strength:  

3x3 weighted ring dips or bench press

Workout:    

20 minute AMRAP:

10 ring push-ups

10 chest to bar chin-ups

10 overhead squats (95/65)

Finisher:

Wall walk practice
or 
3 rounds
  one min - handstand holds

 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

3 27

                              2018

Warmup:   

3 rounds  

10 Samson Stretches

10 pass thru

6 turkish getups 
12 swings

Strength:  

5x5 
Strict  overhead press

Workout:    

30 ring or bar muscle ups for time

or

30 chest to bar pull-ups, 30 knees to elbows & 30 ring dips

or

60 pull-ups & 60 ring dips

THEN

1k run/row

Finisher:

3 rounds 

100M Farmer's Walks

15 burpees

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

3 26 - FRAN

                              2018

Warmup:   

100 jump rope forward and 100 jump rope backward

OR

120 one-leg jrope

3 rounds  

5 burpees 
10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Buy-in:  

20 burpees

400m run

20 burpees

Workout: "FRAN" -  

21 15  9

Thrusters, 95/65

Chinups 

Finisher:

Interval Rowing
or 
3 rounds 

100M Farmer's Walks

15 burpees

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

3 22

                              2018

Warmup:   

400M run/row

3 rounds

10 pass throughs

10 cleans
10 push press

10 ring rows

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

3 rnds
100M Faraways

25AbMat sit ups

25 supers

25R 25L  sidebends 53/35

  

Finisher:

Stretching

OR
100 burppes for time

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

3 21

                              2018

Warmup:    

3 rounds

100m run
5 pass throughs

bear crawl

1 minute Butterfly stretch

  

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

WOD

10 muscle ups, bar/ring,

 (OR 15 chins & 15 cleans 95/65)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

3 rounds 

100M Faraways

15 burpees

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