1 3

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

6 Samson Stretch

6 Pass Thru

6 PVC overhead squats

6 Deep ring dips

6 chest to bar strict chin-ups

Buy-in:

2k run

 Workout                        

5 rounds of

400M Medball Carry (20/15)

12 burpees

15 KB swings (53/35)

Finisher

100 AbMat sit ups

100 supergirls

150 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

1 2

                           2016

Warmup:

400M run

3 rounds of:

10 Samson Stretches

Rotator prehab

10 inch worms

10 push press

10 ring rows

Strength:   

3X3 or 3x 20

deadlift

 Workout

8 rounds:

15 Wall-Ball

15 Knees to elbow

Finisher

Interval Rowing

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 29

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

10 box jumps

1 minute Butterfly stretch

then

1k run

Strength:  

3x3 weighted ring dips or bench press

 Workout

4 rounds

10 pistol squats (5 / leg)

15 OH squats-pvc

20 squats

25 Ring Rows

Finisher

Finisher

Interval Rowing

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 28

                           2016

Warmup:

3 rounds

10 Samson Stretches
6 burpees

10 pass thru 

1 minute sitting toe touch stretch

1 minute hurdler stretch

Buy-in:

1k run

 Workout

 "JT"

Then 

50 pull-ups and 100 squats

Finisher

100 AbMat  

100 supers

150 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 27

                           2016

Warmup:

100 jump rope forward & 100 jump rope backward

3 rounds 

rotator prehap
10 Pass Thru

10 PVC overhead squats
1 min handstand

Buy-in:

5 rnd

"Cindy"

 Workout

17-12-7

Thrusters (95/65)  

HP Cleans

Ring rows

then

2k run

Finisher

goals/skills

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

                           2016

Warmup:

3 rounds

10 Samson Stretches

6 pass thru

10 burpees

1 minute Butterfly stretch

Then

1 k run/row

Strength:     

5x5 or 20s

Squats or deadlifts

 Workout

3 rounds of:

25 Burpee pull-ups

25 KB swings (53/35)

Finisher

Stretching

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