6 28

                               2018

Warmup:   

2 rnds:

10 passthru

10 squat

22 dbl undrs

 Strength:

3x12
Sq
Ring rows OR Bent-over rows

  Workout:

3k run

THEN 

Rounds in 12:

7 burpees

11 wall ball, 20/15

17 swings, 53/35

19 abmat

Finisher

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

6 27

                         2018

Warmup:   

333 jump rope

3 rounds

6 burpees
rotator prehab
8 pass throughs

8 OH sq

6 handstand holds

Strength:    

12 - 12 - AMRAP (3 min rests)

 deadlift
dips 

Workout:

3 rounds:

400M run

12 pull-ups

10 hang power Snatch (95/65)

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

6 26

                         2018

Warmup:   

  3 rounds

10 Samson Stretches

10 pass throughs

10 PVC overhead squats

30 sec  ham stretch, R-L

Strength:    

3x12    (12 / 12 / amrap)

Bk sq,   light weight
Bench press

Workout:

15 min:

5 Handstand pushups

10 clean and jerk, 95/65

-- 5 pull OVERS or 

-- 10 hips to bar or 

-- 15 knees to elbows

Finisher 

400m Farmers walk
Stretch

  

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

6 25

                         2018

Warmup:   

3 rounds 

100M run
6 burpees
6 turkish getups, empty
8 pass thru

Strength:    

3 rounds: 12, 12, amrap
DL,   light weight
Mil press,   light weight

Workout: Cindy

Rounds in 20 min:

5 chinups (or 10 rows)
10 pushups
15 squats

Finisher:

100 AbMat sit ups

100 supers

100 sidebends RL

  

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

6 21

                         2018

Warmup:   

  100 jump rope forward and 100 jump rope backward

3 rounds

10 Samson Stretch

10 Pass Thru

10 PVC overhead squats

5  ring dips

Strength:    

3 rnds
1 min Handstand hold
15 ring rows

Workout:

12 MIN

12 toes to bar 

12 slap push-ups with feet on a box (10/16)

12 KB swings 53/35

Finisher:

Interval rowing
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

6 20

                                                                                             2018

Warmup:   

 3 rounds

8 burpees
6 pass thru
10 OH sq, pvc

10 swings
1 minute sitting toe touch stretch

Strength:    

400m farmers walk

Workout:

4 rounds
10 front squats, 95/65

10 burpee chin-ups

Finisher:

3 rounds 
100m OH plate carry
30 sec squat-hold, plate held out

  

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

6 19

                                2018

Warmup:   

33 dble unders
66 jump rope backward 

3 rounds
5 burpees
 10 Pass thru
10 sq
rotator prehab
15 sec handsand

Buy-in:  

5 min jumprope

Workout: 17 min

10 wallball, 20/15
10 ring row
10 pushup, slap
10 swings, 60/44
10 bx jump, 24/20

Finisher

 3 rounds

100m faraways
6 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

6 18

                                2018

Warmup:   

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

Buy-in:  

3k run/row

Workout:  

 10 overhead squats (95/65)

20 Turkish get-ups (53/35)

30 chinups
40 toes to bar
50 ring dips

Finisher:

any order/combo

150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb

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