12 12

                           2016

 Warmup:

2 rounds: 

10 squats

10 pass thru

10 OH lunges,

 10 ring row  

Buy-in:

2 rounds

10 turkish getups, 53/35
100m faraways

 Workout

Sissy Test -- by 2s

ALTAP:

Swing-burpee pyramid: 53/35

2 swing - 20 burpees

4 swing - 18 burpees

6 swing - 16 burpees  ...

...

... 18 swing - 4 burpees

20 swing - 2 burpees

Do not rest during swings 

Finisher

3 rounds 

50 supers or bk ext

50 abmats or ghd situps
50R - 50L sidebends

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 8

                           2016

Warmup:

2 rounds:

10 mountain climbers  
5 burpees
5 squats
10 PVC pass through,   

spiderman lunge with twist,

Strength:     

 5x10 Front Rack Lunges   

 Workout – Tabata This

(one min rests - score is sum of lowest rounds)
(change Row order if needed)

Row

Squat

Chin up 

Push-up
Abmat

Finisher

Hip Mobility - 1 min each:

"Couch Stretch"

(shin up against wall to stretch front of hip);

 Pigeon

And 

Intervals / goals

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 7

                           2016

Warmup:

running clock: 

1 min jump rope 

1 min jump rope with L foot,

 1 min jump rope with R foot,

 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 

Buy-in:

2k run or row

 Workout

Two rounds
100 Double-unders (or TJ)
50 Kettlebell swings, 53/35
25 Thrusters, 95/65

Finisher

stretching / mobility

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 6

Warmup:

3 rounds: 

15 seconds Fast Feet,

15 seconds butt kickers, 

10 squats,  
5 push ups; 

THEN 

400 m run/row

Strength:     

 5x5 front squat  

 Workout

4 rounds, 3-minute each

12 wall balls (20/15), 

10 full squat cleans (65/40),
then

s dl hp, 65/40

rest 1 minutes between rounds;

 (score is total sumos)

Finisher

Tabata, 4 min total,

alternate each time: 

 plank hold; 

abmat situps;

 v-ups; 

russian twists 

  

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 5 - Alexis BDay WOD

Warmup:

2 rnds
8 burpees 
20 supers
15 goblet sq
15 swings
rotator prehab

then

running clock: 

1 min jump rope 

1 min jump rope with L foot,

 1 min jump rope with R foot,

 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 

Buy-in:

8 min EMOM: 

6 strict pull ups,

 6 dips

 Workout

21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees

Finisher

stretching / mobility

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 1

                           2016

Warmup:

2 rounds: 

10 PVC pass through,

 5 PVC around the world

5  spiderman lunge with twist, 

10 mountain climbers

Strength:  

4 minute Fran

 Workout

21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees

Finisher

4 x 50m running sprints (north)
or 
4 x 100m  rowing sprints

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