10 31

                     2018

Warmup:

2 rnds

33 backwards j rope

100m run

14 one- leg j rope, R-L

10 pass thru

Buy-in:

Tabata 8s

abmats

supers

Workout: altap

 30 swings, 44/26 - 5 squats

25 swings - 10 squats

20 swings - 15 squats

15 swings - 20 squats

10 swings - 25 squats

5 swings - 30 squats

Finisher

Turkish getups

Snatch practice
stretching

reps               Movement             weight	1	2	3	...	6	↓split totals
Swings, 44/26
squats
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

10 30

Warmup.

3 rounds:

100m farmers walk

10 burpees

10 tuck jumps

Buy in:

2k run/row/cycle

Workout:  

5 rounds:

36 jumping chinups

12 deadlifts, BW, 2/3 bw

Finisher:

100 double unders or
333 j rope

reps	Movement        weight	1	2	3	4	5	total splits ↓
36 j chins
12 deadlifts,
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

10 29 - WEDNESDAY HOLIDAY SCHEDULE

                               2018

SCHEDULE REMINDER:
OPEN WEDNESDAY -- HALLOWEEN -- FOR ALL DAY CLASSES;
CLOSED 6, 7 & 8PM

Warmup:

2 rounds

100m run

5 burpees

5 tuck jump

10 passthru

10 pushups

Strength:    

Any strength movement

Workout:

5 Rounds:

 100m wiaters walk, 44/26

10R – 10L kbell snatch

20 goblet squat

Finisher

5 min jumprope
GOALS

reps               Movement             weight	1	2	3	4	5	↓split totals
100m  walk, 44/26
10-10 kbell snatch
20 goblet  squat
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

10 25

             2018

Warmup:  

3 rounds

50 jmp rope

30 sec L-hang

10 passthru
rotator prehab

Strength:    

400m farmer's walk
50 abmats
100 supers

Workout:

Pyramid Rounds:

Pushup – Ring Row

21-3

18-6

15-9

12-12

9-15

6-18

3-21

Finisher

2k run

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

10 24

Warmup:

2 rounds:
8 turkish getups
5 burpees
15 squats
10 passthru
rotator prehab

Buy in:

2 rnds:
100m farmers walk
100m waiters walk

Workout: 

12 minutes:

25 doubleunders (75 j rope)

12 box jumps,  20/16

16 swings, 53/35

3 min rest, then

accumulate (any order)
2 min handstand
2 min L hang
2 min plank

Finisher:

interval rowing

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

10 23

                                      2018 

Warmup:

2 rnds
22 backwards jumprope
10 pushups
15 squats
10 passthru
10 one-leg jumprope

Strength:

any strength movement

Workout: 

 rounds in 22 min

100m run

12 push press, 95

12 HP clean, 95
8 chinups

reps	Movement        weight	1	...	5	total splits ↓
400m run
12 push press, 95
12 power clean
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)