CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, January 31

1 31

2019
Warmup:
2 rnds
4 burbees
100m waiters walk
8 passthru
20 abmat
20 supers
Buy in:
clean/snatch practice
handstand practicd


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)















Wednesday, January 30

1 30

                      2019
Warmup:
2 rnds
33 bkwards jrope
8 passthrU
20 sec L-Hang
rotator prehab

Buy-in:
1K run


Workout:
3 Rounds (4 min each):
 On the minute:
Wallball, 20/15
Bx jump, 20/16
Swings, 53/35
Abmats

3 min rest. Then

21 15  9
HP cleans, 95/65
Ring dips

Finisher
Goals
Dbl under practice



reps               Movement             weight
1
2
3
split totals
 Wallball,
Bx jump,
Swings,
Abmats




 rest
21
15
9

 Pwr cleans, 135/95
Ring dips




round splits →






time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




 FitWorks blog at BlogWorksHERE.
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

Tuesday, January 29

1 29


                            2019
Warmup:
2 rounds
40 bkwards jrope
10 burpees
10 passthru

Buy in:

stretching

Workout:
3 Rounds:
 400m run
25 chins
25 deadlift, 95/65
50 squats
25 OH press, same

Finisher
goals
stretch
intervals

time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




 FitWorks blog at BlogWorksHERE.
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

Monday, January 28

1 28

                              2019
Warmup:
3 rnds
20 arm swings
8 passthru
5 burpees
20 dbl unders


Strength:    
DL or Sq moves


Workout:      altap
100 unbroken
  OH press,45/35  
 pushups,  knee 
ring rows, elbow
bx dips

Each break=5 burpees
No burpees between movements



Finisher
goals





time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




 FitWorks blog at BlogWorksHERE.
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

Thursday, January 24

2 24 - Tiff BDay WoD

2019
Warmup :
2 rounds

100m run 
10 passthru
22 dbl under
5 burpees

Workout: Tiff BDay WoD

1k run
100 pushups
100 kettlebell squats
100 abmats
1k run


Finisher
Goals


 FitWorks blog at BlogWorksHERE.
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

Wednesday, January 23

1 23

                             2019

Warmup:   
 400M run 

3 rounds 
10 Samson Stretches 
10 pass throughs 
10 inch worms 
10 push press 
30 sec  handstand holds
Strength:
 any strength movement


Workout:  
 400m run
10 CINDY rounds


(5 chins; 10 pups; 15 sq)


 400m run



Finisher
3min burpee challenge

Goals

time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188


                business                                                            scheduling

Tuesday, January 22

1 22

                                                                              2019
Warmup
 2 rounds
25 bk jmprope
10 passthru
30 squats


Buy in:
5 min jump rope max



Workout:
4 Rounds:
 10 burpees w 180 twist
30 sec forward plate hold, 10s /5s  (1 right, 1 left)
30 sec side plate hold, same
10 pushups
 Arms horizontal


Finisher
stretching

reps               Movement             weight
1
2
3
4
split totals
 10 burpees w twist





 30 sec frwrd plate hold, 
30 sec side plate hold, 





10 Pushups





round splits →








time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




 FitWorks blog at BlogWorksHERE.
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