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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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December 2020

CrossFit 1/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 you go i go, 6 rounds, 20 cal bime, 20 bjo, 20 row, 20 wallball, 20 skil, 20 situp (Time)Team Workout - I go you go Teams of 2 6 Rounds: 15/12 Cal Bike 15 DB Snatches 50/35 (All on the same side, alternate arms between rounds) 6 Rounds: 15/12 Cal Row 15 Wallballs 20/14 6 Rounds: 15/12 cal ski 15 Situps 40 min cap Int: 12 reps (9 cal for women) 35/20 14/10 wallball Beg: 9/6 cal 20/10 10/6 wallball

CrossFit 12/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset16 minutes to complete. Rest 90s-2min between setsBicep Curls (5 x 8 per side Alternating)Chin Up (5x8)MetconFT 2k Row w/ Double Unders (Time)For Time 2k Row Every 2 min 35 DU Starts w/ DU 14 min cap Rx+ 25 Drag Rope DU (Yes, that is 25 reps) Int: 1.5k Row 70 Singles or 15 Double Unders Beg: 1k Row 35 Singles

BurgFit 12/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 100ft Bear Crawl, 20 DB Hang C&J (Time)3 RFT 100Ft Bear Crawl 10 DB Hang clean and jerk per arm 50/35 Cap: 12min Rx+ +4 Rounds Int: 35/20 Beg: 50ft Bear Crawl 20/10 DB MetconRest 5 minutes AFTER time capFT 40 PU, 800 Run, 40 HSPU, 800 Run, 40 Plank up downs (Time)For Time 40 pull ups 800M run 40 HSPU 800M run 40 Plank Up downs 20Min cap Plank up-down Int: 600m Run Banded Pullups Elevated HSPU Beg: 400m Run Ring Rows Hand Release Push-ups

CrossFit 12/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (3 Rounds for reps)EMOM15 Minute 1: 10/8 Strict Pullups Minute 2: HSW 25ft Minute 3: Rest Rx+ 25ft w/ plate 3 level obstacle (25, 45, 25+45, 45, 25) Int: 25ft hsw or 8/6 HSPU Beg: 3 Handstand Kick to bands across rig OR wall Rest Score is total strict pullups + total distance traveled each round MetconAMRAP 16 Asc Cal Skil, T2B, Push-ups (AMRAP - Rounds and Reps)AMRAP16 Ascending Reps 9 Cal Ski 9 Toes-To-Bar 9 Push Ups 12 Cal Ski 12 TTB 12 Push Ups 15

CrossFit 12/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat (Heavy double)18min to perform a heavy double front squatMetcon4RFT 15/12 cal bike, varying lunges (Time)4FT: 15/12 cal bike 40ft Lunge Variation 1)Double OH Walking Lunge 50/35's 2) 1 OH 1 Front Rack Lunge 3) 1 OH 1 Front Rack Lunge 4) Double FR Walking Lunge 15 min cap Rx+ 25/20 cal bike Int: 35/20# Beg: 10/8 cal Perform all 4 rounds in front rack position

CrossFit 12/28/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch (Snatch Waves)Every 7 minutes for 21 minutes ( 3 rounds) Round 1: 3 Snatch @ 70% 2 Snatch @ 75% 1 Snatch @ 80% Round 2: 3 Snatch @ 75% 2 Snatch @ 80% 1 Snatch @ 85% Round 3: 3 Snatch @ 80% 2 Snatch @ 85% 1 Snatch @ 90-95% Metcon3RFT 5 Burpee over bar, 10 deadlift, 200m run (Time)3 Rounds: 5 Burpees Over Bar 10 DL 185/125 200m Run 9 minute cap Rx+ 225/155 Int: 135/95 Burpee Step-overs Beg: Traditional Burpees 95/65 100m Run

BurgFit 12/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBurn (Time)Complete in any order: 50 Burpees 75 Box Jumps 24/20 100/80 Cal Bike 125 Russian KBS 70/53 150 Air Squats 300 Dubs Break up reps ANY way you want 35min Cap Int: step-ups 24/20 80/64 cals 53/35 150 Double Unders or 600 Singles Beg: 40 Sprawls 60/48 cals 125 Russian KB 35/26 150 Box Squats 300 Singles

BurgFit 12/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas 2020 (Time)12 days of xmas 2020 1 D-Ball Clean 100/80 2 Burpee Box Jump Overs 24/20 3 DB Thrusters 35/20 4 Toes 2 Bar 5 Pull Ups 6 DB Cleans 35/20 7 Wallballs 20/14 8 Alt. Hang KB Snatch 53/35 9 V-Ups 10 Goblet Squats 53/35 1100m Row 12 Devil's Press 35/20s Rx+ 50/35’s DB movements 70/53 KB Movements Cap: 40min Int/Beg: Scale weight/movements to be able to do every set unbroken. "Rest" should be between movements NOT in the middle of the sets

CrossFit 12/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas 2020 (Time)12 days of xmas 2020 1 D-Ball Clean 100/80 2 Burpee Box Jump Overs 24/20 3 DB Thrusters 35/20 4 Toes 2 Bar 5 Pull Ups 6 DB Cleans 35/20 7 Wallballs 20/14 8 Alt. Hang KB Snatch 53/35 9 V-Ups 10 Goblet Squats 53/35 1100m Row 12 Devil's Press 35/20s Rx+ 50/35’s DB movements 70/53 KB Movements Cap: 40min Int/Beg: Scale weight/movements to be able to do every set unbroken. "Rest" should be between movements NOT in the middle of the sets

CrossFit 12/22/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBench Press (5x3)14 min to hit 5x3 @ 75-85% Metcon3RFT 21-15-9 Cal Ski/3-2-1 Rope Climb (3 Rounds for reps)3RFT 21/18 Cal Ski 3 Rope Climbs 15/12 Cal Ski 2 Rope Climbs 9/6 Cal Ski 1 Rope Climbs Rest 2 min between rounds Score each round individually Int: 15-12-9 Cal Ski 12' Rope Climb Beg: 12-9-6 Cal Ski Rope Walkups Each round is meant to be at a high effort/sprint intensity. Try to keep each round close to each other OR improve every round. 22 min cap (including rest)