1 31

                          2018

Warmup:   

100 jump rope forward and 100 jump rope backward

or

66 double unders

3 rounds

4 burpees 
10 Pass Throughs

10 PVC overhead squats

1 Cindy round

(5 chinups, 10 pushups, 15 squats)

Strength:

one movement from strength cycle

Workout : FRAN

21 15  9:

Thrusters, 95/65

chinups

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

1 30

                          2018

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

10 burpees

1 minute Butterfly stretch

Workout

4 rounds
400m Run

50 double Unders

35 KB swings (53/35)

Finisher

 150 sidebends

75 bk extensions
OR  
Stretchng

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 29

                          2018

Warmup:   

3 rounds

5 burpees

10 pass throughs

bear crawl

100M Run

5 minutes of stretching

Strength:

 Find max weight for 10  OH squats

Workout:

 Tabata 6s

Pushup

Ring row

OH press 75/35

burpees

  

Finisher:

Muscle up practice 

OR

150 abmats

75 bk extensions
OR  
Stretchng

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 25

Mysterious Thursday!

1 24 Diane

                          2018

Warmup:   

100 jump rope forward and 100 jump rope backward
(one legged extra credit)

3 rounds of:

5 burpess

5 strict chin-ups

5 Deep ring dips

PVC overhead squats
4 turkish getups

Strength:  

5X5

Weighted Chin -ups

  

Workout

"Diane"

21-15-9  
Deadlift -  225/155 

Handstand Push-Ups

Finisher

50 Toes to Bar

50 bk ext

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 23 - Strength

                                 2018

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

panther crawl
5 burpees

   

Strength:   

Full strength cycle
SQ or DL

Workout:  

Ivan
Igor
OR
Ivana

Finisher:

100 box jumps

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 22 - Hero WoD "JASON"

S01 (SEAL) Jason Dale Lewis, killed by an IED while conducting combat operations in Southern Baghdad, July 6, 2007.

100 Squats
5 Muscle-ups (sub 5 pulls & 5 dips)75 Squats
10 Muscle-ups50 Squats
15 Muscle-ups25 Squats
20 Muscle-ups

1 18

                          2018

Warmup:   

3 rounds

10 Samson Stretch

 10 box jumps

10 KB swings

PVC overhead squats

Buy in:

5 minutes practice

Muscle up

or

ring dip and kipping chin-up

 Workout

7 rounds:

100m Pinch-grip olympic plate holds  2x25/2x10

1 "Cindy" 
 (5 chins, 10 pups, 15 sq)

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

1 17

                         2018

Warmup:   

 3 rounds

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

Buy in:    

30 ring row
30 back extention
30 ghd situps

Workout:

30 KB swings (53/35)

100m Run

30 KB Snatches (53/35)

400m Run

30 Goblet Squats (53/35)

1K Run

30 Toes to Bar

Finisher:

3 rounds 
100M Farmer's Walks
10 turkish getups

  

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