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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, February 14

2 14

                                                       2019

Warmup:   
3 rnds
6 burpees
8 passthru
10 swings
8 hanging hip-touch



Buy in: 
4 rounds
 100m Rowing: as close as possible to 100m -- 
The difference (plus or minus) from 100 is round's score  
Lowest total wins. 


Workout:
4 rnds
20 Double unders
30 Abmats       OR 15 GHD      .
60 supers      OR 20 BK EXT
12 Bx jumps (24/20)
 10 Push up strict

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





Wednesday, February 13

12 13

                                                 2019

Warmup:   
 400M run

3 rounds:
6 burpees
8 Samson Stretches 
8 pass thru
10 inch worms  
10 ring rows


 Buy-in:  
77 double unders 


Workout:
3 Rounds:
100 sq
25 pull-ups 
10 hang power Snatch (95/65)

then

200 squats

Finisher
 Interval Rowing  


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, February 12

2 12

                             2019

Warmup, 

3 rnds:   
100m run
6 Samson Stretches 
10 pass thru
bear crawl 
1 minute Butterfly stretch  

Buy-in:  
400m run
22 turkish getups




Workout:
5 Rounds:
 10 jumping muscle ups,  bar or rings
10 clean and jerk (95/65) 
10 pull OVERS   OR 
15 hips to bar


Finisher
wall walk practice
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





Monday, February 11

2 11

   
Warmup:   
 3 rounds: 
8 Samson Stretches 
10 pass thru 
10 turkish getup
1 min sitting toe touch stretch


Strength:  
Strict Press overhead 


Workout:
5  Rounds:
7 front squats    95/65
9 burpee pull-ups
15 ring rows


  
Finisher
 3 rounds
100M Farmer's Walks
8 turkish getups



\

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 

Thursday, February 7

2 7

Warmup:
                                                      2 rnds
 10 burpees
10 ring rows 


Workout:
 Strength

squat or deadlift cycle


Finisher:
Ivan OR Igor OR Ivana

OR
Interval rowing







 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, February 6

2 6

                                2019

Warmup:   
100 jump rope forward 
100 jump rope backward 

3 rounds
8 burpees
8 Samson Stretch 
8 Pass Throughs 
5 ring dips


Buy-in:  
100 abmat
100 supers
OR
50s for Bk ext and ghd situps


Workout:
Rounds in 20 min:

16  hanging hip TOUCHES 
20 strict push-ups, no sag!
10 lunges, 53/35


Finisher
interval row or run
GOALS
stretch



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, February 5

2 5

                             2019

Warmup:   
 400M run / row
OR
5 min max jumprope


2 rounds 
6 burpees
6 turkish getups
8 Samson Stretches 
8 pass thru
10 inch worms



Strength:
any movement


Workout:
5 Rounds:

  7 strict pull-ups 
7 strict handstand push-ups n
7 Front squats (95/65)
7 Mil press, same  


Finisher
100 AbMat 
100 supers
150 side bends





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

Monday, February 4

2 4

                                2019

Warmup:   
 2 rounds 
6 burpees
10 Samson Stretch
8 pass thru
bear crawl
1 minute Butterfly stretch
rotatot prehab


Strength:  
  5x5 Weighted pull-ups  




Workout:
5 Rounds:
  10 Turkish get-ups (53/35) 
20 toes to bar 
30 double unders (15 attempts)
  
Finisher
 100 goblet squats


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