11 29

                              2018

Warmup:

                                               3 rnds

                                            100 j rope  

                                            10 passthru

                                             5 burpees

Buy-in:

Tabata 6s

Squats

pushup

Workout:

3 Rounds, 20 each:

 Wallball, 20/15

Bx jmp, 20/16

Push press, 75/45

Sumo deadlift highpull same

burpee

Finisher

Turkish getups

reps               Movement             weight	1	2	3	↓split totals
Wallball,
Bx jmp,
Push press,
S dl hp
burpee
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

11 28

                             2018

Warmup:   

3 rounds

100m run

10 tuck jump

8 burpees
100m run

Buy in:  

 5 min jumprope

Workout: CINDY

Round in 20 min of

 5 chins

10 pushups

15 squats,  

Finisher:

Goals
stretching
Interval rowing

reps                   Movement               weight	1	2	3	4	...	↓ split totals
5 chinups
10 pushups
15 squats
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling

11 27

                                                                         2018

Warmup:  

2 rnds
22 j rope

11 dble unders

10 passthroughs

10 pushups

10 tuckjumps

Buy-in:

Burpee challenge:
max in three minutes

Workout:

5 Rounds:

 7 deadlifts, 225/155

12 chinups
22 split lung

100m run

Finisher

Interval 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

11 26

                                                                                             2018

Warmup

 2 rounds
25 bk jmprope
8 passthru
10 lunges\
rotator prehab

Workout:

3 Rounds:

30 bx jmps, 16/12 
1 min L-hang
1 min handstand
400 m run 

Finisher

stretching

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

JT - HOLIDAY HERO WoD

21 15  9:

Handstand pushups

Ring dips

Pushups 

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

11 20

                        2018

Warmup:

4 rnds

5 burpees

100m run

8 passthru
rotator prehab

                                                    

Buy-in:

2 rnds
22 turkish getups
100m farmers walk

Workout:

altap:

 tabata squats, 8 rnds

3 min rest, then:

21 15  9:

Chin-ups

Ring rows

Sumo deadlift highpulls

Finisher

goals

reps               Movement             weight	1	2	3	↓split totals
tabata sqts, 8 rnds
3 min rest, then:	21	15	9
Chin-ups
Ring rows
Sumo deadlift highpulls
round splits →

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,  HERE.

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