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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, March 29

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,
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, March 27

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,
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, March 26

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,
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, March 22

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,
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, March 21

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,
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