8 30

                          2018

Warmup:   

22 turkish getups

2 rounds:

10 oh sq

10 pass thru

10 high pull

10 push press 

10 ring rows

 Buy-in:  

77 double unders  or  practice 

Workout:

3 Rounds:

 800M run 

25 pull-ups 

10 hang power Snatch (95/65) 

Finisher

 Interval Rowing  

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

8 29

                          2018

Warmup:   

3 rounds 

6 burpees
10 lunges
8 pass thru
15 v-up 

Strength:

4 rounds 
100 m waiters walk
44 supers / bk ext

Workout

  "Libra Potocol" (rest time equals work time)

3 rounds each:

3x20 burpees (rest equal time, repeat)

3 min rest

3x20 ring rows

rest 3 min

3x10 pull overs
*sub, 15 knees to bar/raise

Finisher

stretching
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

8 27

                         2018

Warmup:   

333 jump rope

2 rounds

6 burpees
rotator prehab
8 pass thru

8 OH sq

6 handstand holds

Strength:    

12 - 12 - AMRAP (3 min rests)

 deadlift
dips 

Workout:

3 rounds:

400M run

12 chin-ups

50 sq
6 handstand pushups

Finisher

Interval Rowing

  

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

8 25 - JHo BDay WoD - Filthy 59s

                        2018

 Filthy 59s

ALTAP:                                                

59 Box jump, 24/20
59 Jumping chins
59 Kettlebell swings, 35/26

59 Walking Lunge 
59 Knees to elbows
59 Push press, 45/35
59 Back extensions
59 Wall balls, 20/15

59 Burpees
59 Doubleunders/ tuckjump

reps                   Movement               weight	↓ split
59 Box jump, 24 inch box
59 Jumping chins
59 Kettlebell swings, 35
59 Walking Lunge
59 Knees to elbows
59 Push press, 45 pounds
58 Back extensions
59 Wall balls, 20 pound
59 Burpees
59 Doubleunders/ tuckjump
round splits →

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 Burbank

824 Hollywood Way, Burbank, CA 91505

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

8 23

                                                                            2018

Warmup:   

2 rnds
100m farmers walk
 10 Samson Stretches 

10 pass thru

rotator prehab

1 min Butterfly stretch  

Buy-in:  

22 turkish getups
33 burpees

Workout:

5 Rounds:

 10 jumping BAR muscle ups 

10 clean and jerk (95/65) 

10 pull OVERS   OR 

15 hips to bar  OR

20 knees to elbows  

Finisher

handstand OR
wall walk practice

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

Nathaly B BDay WoD!!!

                             2018

Nathaly B BDay WoD

(Open JHo BDay WoD this Sat -- "Filthy 59")

Warmup:   

3  rounds:

 10  turkish getups

10 burpees

Buy-in:   

IK run

Workout:

22 min AMRAP

33 Kettle Bell Swings (?? /35)
33 GHD or Abmat Sit-Ups
33 Burpees with a twist

Finisher:

goals
interval rowing 

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

8 21

 2018

Warmup:   

 3 rounds: 

10 Samson Stretches 

10 pass throughs 

bear crawl

1 min sitting toe touch stretch

Strength:  

  Strict Press overhead
HP cleans 

Workout:

3 Rounds:

 5 front squats (135/95)

 15 burpee pull-ups

  

Finisher

 3 rounds
 100M Farmer's Walks
10 pistols

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