No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(727) 205-7551 7490 30th Ave N
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March 2020

CrossFit 17/2020Warm-upCoaches Choice10-15 minutes coaches choiceFront Squat (E90 for 12min 2 reps (from the floor))Every 90s for 9 min perform 2 front squats. Progressive. Start with an empty barbell and use appropriate jumps. Use as a warm-up for the WODMetconFT 8DL, 8BMU, 8DL8 front squats, 6 BMU (Time)For Time 8 Deadlifts 205/135 8 Bar Muscle Ups 8 Deadlifts 185/125 8 Front Squats 6 Bar Muscle Ups 8 Deadlifts 165/115 8 Front Squats 8 Power Cleans 4 Bar Muscles Ups 8 Deadlifts 135/95 8 Front Squats 8 Power Cleans 8 Thrusters 2 Bar Muscle Ups 8 Deadlifts 95/65 8 Front Squat 8 Power Cleans 8 Thrusters 8 Snatches 20

Barbell Club 3/17/2020Warm-upCoaches Choice10-15 minutes coaches choiceAccessory Work3RFQ 10 Bottoms Up KB Press 20s Hold 5 Pushup Negative 5 Pull Up Negative 3 Rounds for Quality 10 Bottoms up KB Press 20s Bottoms Up KB Hold 5 Push Up Negatives 4s Descent 5 Pull Up Negatives 4s Descent Pick a challenging weight that you can do unbroken every round. WeightliftingSplit Jerk (E90 for 30 Min )Every 90s for 30 Min 1 Split Jerk Build to Heavy Set of the Day

CrossFit 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk (4x1)18 min to work up to 85-95% and hit 4x1 at that percentage. Metcon100 DU 30 HSPU 20 Sand Bag Cleans 10 Rope Climbs Pyramid (Time)For Time: 100 Double Unders 30 Handstand Push Ups 20 Sand Bag Cleans 100/80 10 Rope Climbs 20 Sand Bag Cleans 30 Handstand Push Ups 100 Double Unders 15 min cap. INT: 50 DU or 200 Singles Elevated HSPU 80/60 12' Rope Climbs BEG: 100 Singles Seated Press 20/10 60/40 2:1 Rope Walk Ups

BurgFit 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 15 BBJO, 500m Row, 30 DB OH Lunge (Time)3 RFT 15 Burpee Box Facing Jump Overs 24"/20' 500m Row 30 KB Alternating Lunge 35/26 Cap 20 Min Rx+: 53/35 INT: 20"/16" 400m 26/18 BEG: Sprawls to Step Overs 300m Front Rack Lunges 26/18MetconRest 5 Min AFTER cap. AMRAP 8, 10 KB Swings, 15 Sit ups, 20 Dubs (AMRAP - Rounds and Reps)AMRAP 8 10 KB Swings 35/26 15 Situps 20 Double Unders RX+: 53/35 INT: 26/18 10 DU or 40 Singles BEG: Russian KB Swings 26/18 20 Singles

Barbell Club 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProgressive Pause Snatch Complex (6x1+1+1+1)1 Power Snatch w/ 1s pause off the floor 1 Overhead Squat with 3s Pause at the bottom 1 Squat Snatch w/ a pause off the floor 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch is ONE complex. 6 Complex starting at 60% Progressive WeightliftingSnatch High Pull (3x3)3x3 @ 120%

Saturday 3/14/2020Warm-upGroup stretch400 meter run Group stretchMetconT2 30AMRAP WB,Sit ups, BOP,BC, SPU (AMRAP - Rounds and Reps)Teams of 2 30 Min AMRAP 50 Partner wall balls 20/14 40 Partner Med ball sit ups 30 Burpees over your Partner (while in plank) 200m Buddy carry 10 Synchronized T2B INT&BEG 15/10 Med ball carry instead of partner Both Run 200 Together Syncro K2E/K2C/T2R

CrossFit 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPerform 2 reps with a 10 sec rest between reps for ALL movementsMuscle Snatch (EMOM 5)Power Snatch (EMOM5 )Squat Snatch (E2 For 10 Min. 2 reps)Rest 10s between reps, NOT TOUCH AND GO. Only Increase weight if BOTH reps felt perfect. 20min running clock. Squat Snatch (E2 For 10 Min. 2 reps)Rest 10s between reps, NOT TOUCH AND GO. Only Increase weight if BOTH reps felt perfect. 20min running clock. MetconAMRAP8 15 Pull Ups, 12 Sit Ups, 9 DL (AMRAP - Rounds and Reps)AMRAP

BurgFit 3/13/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon800M Run 100 Air Squats 100 Situps 100 Step Ups 20" 800m Run (Time)800m Run 100 Air Squats 100 Sit ups 100 Step Ups 20' (For both M/F) 800m Run Cap: 20 minutes INT: 600m Run 75 Air Squats 75 Sit Ups 75 Step Ups BEG: Squats to Box 50 Sit ups Step Ups 16" MetconRest 5 minutes AFTER the cap10 Min AMRAP 5 Dball Cleans, Squats, run (AMRAP - Rounds and Reps)10 Min AMRAP 5 Sand Bag Cleans over shoulder 80/60 5 Sandbag Squats 100m Run 100m = 1 Rep Rx+: 100/80 INT: 60/40 BEG: 40/30100m