5 31

                                2018

Warmup:   

3 rounds

100m farmers walk 44/27
10 Pass Thru
PVC overhead squats

10 pushup

Buy-in:  

5 min jrope

Workout:  

AMRAPs

  5 minutes - Thrusters 95/65

  4 minutes - pull-ups

  3 minutes - burpees

 2 minutes - swings 44/27

  1 minute - box jumps 20/16

Finisher:

any order/combo
150 AbMat sit ups
100 sidebends
100 deadlift, 65 /40

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

5 30

                                 2018

Warmup:   

 3 rounds
6 burpees
8 turkish getups, no weight

10 pass throughs

rotator prehab

Buy in:   

2k run

stretch

Workout:  

15 toes-bar
10 DL 85/55
5 snatches, same, from hang

Finisher:

3 rounds

100 M Farmer's Walks

21 kbell swing

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

5 29

                                2018

Warmup:   

3 rnds
5 burpees
33 jump rope
10 ring rows

5 min stretching

Buy-in:  

1k run/row

Workout:  

14 minutes:
11 ring dips
20 wallball, 20/15
100 double unders (100 single leg jropes)

Finisher:

GOALS

1k run/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

5 23

                               2018

Warmup:

3 rounds

8 passthrough

5 burpees

12 tuck jump

Buy in:

2 rnds
1 min plank
1 min bar hang

then
kbell snatch practice 

Workout:

15 min amrap:
25 goblet sq, 53/35
100m run
15 swings
100m run
20 kbell highpull
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

5 22

                           2015

Warmup:   

100 1 leg  jump rope forward and 100 jump rope backward

2 rounds

6 Samson Stretch

6 Pass Thru

5  chin-ups 

PVC OH  squats

Buy in:

Skills/goals

Workout:

3 rnds  
(30 min cutoff)

400m farmers walk, one kbell, 53/35
25 pushups
1 min L-sit or L-hang

Finisher

5 rounds
 8 windshield wipers
6 turkish getups

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

5 21

                          2018

Warmup:   

100 jump rope forward and 100 jump rope backward

or

66 double unders

2 rounds

4 burpees 
10 PVC overhead squats

10 Pass Thru

12 PVC OH lunge

Buy in:

1k run/row

Workout : 

20 min
6 pull-overs (sub: 12 Knee-elb)
100m OH ball carry
8 burpee ball-jump
16 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

5 17 - JSch BDay WoD

 25 double unders

                              2018

Warmup:   

2 rounds of:

 6 burpees 
10 pass thru

10 push press

10 ring rows

Buy in:

400m farmers walk
400m OH ball carrry 

Workout:

10 rounds

5 pull-ups 

10 push ups

15 squats

20 abmats

25 double unders

Finisher:

50 V-ups
100 supers

150 sidebends

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