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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Sunday, January 20

1 21 MLK Day Hero WoD

                                                                              2019


Holiday schedule:  CLASSES AT 5 & 7 PM.


Warmup
 2 rounds
10 burpees
10 ring rows
8 pass thru
10 squats


Hero WoD:  Wood

5 Rounds - 1 min rests:
 400m run

10 burpee-box jumps
10 Sumo DL HP, 95/65
10 Thrusters, same


 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 17

1 17

Warmup:
                                                   2 rnds

 10 burpees
10 ring rows 


Buy in: 
 Strength
squat or deadlift cycle



Workout:
Ivan OR Igor OR Ivana
OR
Interval rowing




Workout:
GOALS
STRETCH






 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 16

1 16

                       2019
Warmup:
3 rnds
33 j rope
10 passthru
5 burpees
10 pushups
rotator
100 goblet squats



Workout:
5 Rounds:
22 swings, 53 lbs;
10 chinups;
15 hp cln,  95 lbs.


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



Tuesday, January 15

1 15

                                  2019
Warmup:
11 dble unders
8 passthroughs
10 pushups
10 tuckjumps

Buy-in:
Burpee challenge

one min max, rest one min, repeat


Workout:
3 Rounds:
30 box jumps, 20/16
25 chinups
20 thrusters, 75/55
15 burbees.

Finisher
2k run/row



reps               Movement             weight
1
2
3
split totals
30 box jumps, 20/16




25 chinups




20 thrusters, 75/55




15 burbees.




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

Monday, January 14

1 14

                               2019
Warmup:
rnds
6 burpee
20 split lunge
8 passthru
10 tuck jump

Buy-in:
66 kbell swing
22  turkish getups

any order/combo


Workout:
ALTAP:
 400m run &
3 rounds of:
10 knees to elb
10 ring dips
10 deadlift, bw - 2/3 bw

Repeat once (60 total of each movement)

Finisher
goals 

reps               Movement      weight
1
2
split totals
 400m run;



 3 rounds of



10 knees to elb



10 ring dips



10 deadlift, bw - 2/3 bw



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

Thursday, January 10

1 10

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 9

1 9

Warmup:


3 rounds
100m run
10 passthru
22 dbl under
6 turkish getups 


Buy in:
3 rounds
33 overshoulder ball drop
15 swings


Workout:
7 Rounds:
12 MIL press, 95/65
20 weighted split lunge,  53/35


Finisher
2k run



time / score
recovery
Kcal







workload (foot-pounds)

power (fp/min)

power ratio (power/bmi)











Tuesday, January 8

1 8

                                2019

Warmup:
3 rnds
5 burpees
33 j rope
16 split lunge
30 sec R – L side plank

Buy-in:
55 wallball, non-stop
Workout:
4 Rounds:
  10, 15, 15, 10:
knees to opposite hands (not elbows);
full squat - bx jumps,   24/20

Finisher
400m ball carry  




reps               Movement       weight
10
15
15
10
split totals
knees to opp  hands 





squat- bx jumps 





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