9 27

                      2018

Warmup:   

3 rnds

22 dbl unders (practice)

5 burpees

20 abmat

20 supers

Buy-in:  

400m run

50 lunges
30 dips

Workout:

4 Rounds: 
21 Wall Ball Shots (20/14)
18 Pullups
15 KB Swings (53/35)
12 Handstand Pushups

Finisher

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

9 26

Warmup:

2rnds
10  burpees w twist
10 ring rows OR chinups

Workout: strength cycle 

3x12 etc

 Full squat or deadlift cycle

FINISHER :  

Ivan OR

 Igor OR

 Ivana

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

9 25

                              2018

Warmup:   

2 rnds
400m run,  
5 inch worms, 
8 pass thru, 
8 turkish getups, empty

Buy in:   

5 min jumprope challenge 

Workout:

10 DL, 2/3 BW - 1/2/bw
sub: 100m farmers walk, two kbells
6 hp clean, same
sub: high pulls
10 OH Lunge, 53/35

Finisher

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

9 24

                          2018

Warmup

2 rounds

100m run
10 passthru
10 ring rows
10 ring dips

Workout:

ALTAP:

 70 abmat

60  squats

50 swings 53/35
40 chins

30 Burpees   

20 slap clap p-ups

10 handstand pups

Finisher

-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

9 20

                       2018

Warmup:   

3 rounds

100m run
6 burpees
6 getups (empty)
8 pass thru

Buy in:    

Any order/combo 
400 jump rope

100 tuckjump

Workout:

Tabata 8s:

 Squats,

3 min rest, then JT

21  15  9

Handstand pushup

Ring dips

pushups

Finisher

stretching
goals
intervals

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

9 19

                         2018

Warmup:

3 rounds

10 passthru

33 one leg j rope

10 ring row

Buy in:

100 sidebends

100 supers

Workout:

21 15  9

                S dl hp,    95/65

  dips

abmats

Finisher

stretching

reps               Movement             weight	21	15	9	↓split totals
S dl hp, 95/65
Ring dip
abmats
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 in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

                business                                                            scheduling

9 18

                                 2018

Warmup: 

2rnds

22 dbl unders

15 squats

20 abmats

20 supers

Strength: 

 Any strength movement

Workout:

7 Rounds:

 400m run

22 swings, 53/35

11 burpees

Finisher

100 kbell snatch

reps               Movement             weight	1	2	3	...	7	↓split totals
400m run
22 swings, 53/35
11 burpees
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 in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

                business                                                            scheduling