CrossFit March 27, 2020
Crossfit 3/27/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-up400 2RDS TS, GM, AS Barbell stretch 400 Run 2RDS 10 Toy soldiers 10 Good mornings 10 Air squats After 2 rounds spend 1 min in bottom of squat with barbell on knees rocking back in forth stetching ankles and knees SkillBack Squat (3xME reps )From the floor 3 Sets of Max Effort reps Rest for 3 minutes between sets. Choose a weight that you could
Kids Fit March 27, 2020
kidsfit 3/27/20Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconE4MOM16 JJ, BP swings, Lunges, Burpees (4 Rounds for reps)E4MOM x16 30 jumping jacks 15 Back pack swings 10 Lunges with backpack on 5 burpees with Backpack find a backpack put some waters some books something inside to add a little bit of weight swing between yours legs like KB swing
BurgFit March 27, 2020
BurgFit 3/27/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-upCardio 2 minutes of your choice 2 rounds 30s Down dog 10 Push-ups 30 second Hollow Hold 10 Sit-ups 30s Bottom of Squat 10 SquatsMetcon21-15-9-15-21 HSPU, V-up, Thruster (Time)21-15-9-15-21 HSPU V-up Single arm thruster /arm Run 200m after every round Rx+ Wallball V-up Each round you will perform that many reps PER arm with the thrusters Ex. round of 21 you will perform 21 thrusters with the left arm and 21 with the right. Scale HSPU to hand release
Burg Barbell Club March 27, 2020
Barbell Club 3/27/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1 squat clean 2 front squats (Every 2 Minutes for 20 Minutes 1 Complex )Every 2 minutes for 20 minutes complete 1 Squat Clean + 2 Front Squats Start at 65% of 1RM clean and build in weight.Accessory WorkZ Press (3x10)
BurgFit March 26, 2020
BurgFit 3/26/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-upMark out a 15ft straight line if possible. Line drills (in 15ft sections): Toy soldiers Walking lunge Bear crawl Backwards lunge Inch Worm Metcon12 AMRAP 3-6-9-etc. MBC Bear crawl, broad jump (AMRAP - Rounds and Reps)AMRAP 12min 3-6-9-12-15-18-etc. Medball clean After every round, perform: 15ft Bear Crawl 15ft Broad jump every 5ft = 1 rep Metcon3RFT 20 kb Snatch, 20 Pistols, 60ft OH KB Lunge (Time)3RFT 20 KB Snatch 20 alt Pistols 60ft KB OH walking lunge Cap: 15min Scale lunges to either goblet
Burg Barbell Club March 26, 2020
Barbell Club 3/26/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBanded Snatch Pulls (3x6 )Snatch (E2MOM 20)Every 2 minutes perform 2 snatches with 10 second reset between reps for 20 minutes (10 rounds)
Kids Fit March 26, 2020
kidsfit 3/26/20Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconAMRAP12 HR, MT Climbers, PLANK (AMRAP - Reps)12Min AMRAP 5 hollow rocks 5 mt climbers 5 plank up downs plank up down starts in push up position lower down to forearms then return back to push up position
CrossFit March 26, 2020
Crossfit 3/26/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-up400 2RDS TS, GM, SU, PU, BJ400 /2:00 Run 2 rounds 10 toy soldiers 10 Good mornings 10 sit ups 10 push ups 5 broad jumps SkillDeath by Situps (AMRAP - Rounds and Reps)Start minute with 5 sit ups. Add 1 sit up and perform every minute on the minute until failure. 20 min cap. Score is number of completed rounds and reps If
Burg Barbell Club March 25, 2020
Barbell Club 3/25/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSumo Deadlift (Build to Heavy Triple )Sumo Deadlift High Pull (Build to Heavy 5 rep )Single Arm High Pull (Build To Heavy 10 Rep)10 reps per arm Accessory WorkStrict Pullups (5x5 )Add weight if necessary
BurgFit March 25, 2020
BurgFit 3/25/20Warm-upWarm-upRun for 4 minutes. In that time, figure out a good 200m mark (or find a distance that takes about 30 seconds at a jogging pace to get to). 2 Rounds 10 Toy soldiers 10 Good mornings 10 Squat 10 Push-upsMetconE9 for 36, 2 rounds, 20 kb SDHP, 50 DU, 200m Run (4 Rounds for reps)Every 9min for 36min perform: 2 Rounds 20 KB SDHP 50 Dubs 200m Run (1 minute of running) If you don't have a jump rope, perform lateral 50 total lateral hops Try to keep each round at or just under 6 minutes to finish