12 27

                          2018

Warmup:

3 rounds

4 burpees
22 double unders

10 passthru

100m run

20 sec handstand

Strength:    

Squats 

Workout:  Skinny Legs

Rounds in 20:

 10 ring dips

10 highpulls 95/65

10 OH press 95/65

10 chinups

15 pushups

15 ring rows

Finisher

Interval rowing
goals

reps         Movement        weight	1	2	3	4	...	↓split totals
10 ring dips 10 highpulls 95/65 10 OH press 95/65 10 chinups 15 pushups 15 ring rows
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

12 26

2018

Warmup:

2 rnds
4 burbees
100m waiters walk
8 passthru
20 abmat
20 supers
10 tuckjumps

Buy in:

clean/snatch practice

Workout:

EMOM -- 18 min

12 thrusters,  55/35 
(rule of thumb for scaling:
reps in aprox first 30 sec)

Finisher

1000m farmers walk

goals

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

12 20

2018

Warmup :

2 rounds

100m run 
10 passthru
22 dbl under
5 burpees

Buy In:

any strength  movement

Workout: Tabata Something Else

8 rounds,  no 1 min rests:

Chin-ups

 Pushup

Abmat
Squat

Score by adding lowest score for each movement
(PACING!!!)

Finisher

1k run/row
5 min jump rope

reps               Movement             weight	1	2	3	...	8	↓split totals
Chinups
Pushup
Abmat
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

12 19

                            2018

Warmup:   

3 rounds

5 burpees 
10 pass thru

10 dips
20 squats

Buy in:   

400m farmers walk

Workout:  

10 rounds:

5 pull ups
10 squats 
15 ab mats
20 double unders 

Finisher:  

 2 min burpee challenge

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

12 18

                               2018

Warmup:

2 rnds

100m run

rotator prehab
30 sec hamstring stretch

30 sec quad stretch
6 burpees

Buy-in:

Any strength movement

Workout:

amrap:

 5 min thrusters, 95/65

4 min chin-ups

3 min burpees

2 min swings, 44/26

1 min bx jmps, 20/16

Finisher

---

reps               Movement             weight	1	2	3	4	5	↓split totals
5 min thrusters, 95/65
4 min chin-ups
3 min burpees
2 min swings, 44/26
1 min bx jmps, 20/16
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