Our Response to the COVID-19 Pandemic
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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January 2021

CrossFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillPullup Cycling/C2B (5x5)15 min for Coaches: -Introduce butterly technique -Efficient kipping -Techniques to get first pullup or chest to barPractice HIGH quality reps! MetconCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Saturday 1/23/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconTeams of 2 T2 AMRAP 14 - 10 Thrusters 30 DU (AMRAP - Rounds and Reps)Teams of 2 AMRAP 14 I go you go 10 Thrusters 95/65 30 DU Rx+: 115/75 Drag Rope Int: 75/55 15 DU or 60 Singles Beg: 45/35 30 SinglesMetconRest 5 min T2 AMRAP14 (AMRAP - Rounds and Reps)Teams of 2 AMRAP 14 I go you go 12 Burpees to 6" Target 12 DB Ground to Overhead 35/20 Rx+: 50/35 Int: 25/15 Beg: Burpees 20/10

CrossFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetGoal today is to build up our backs/core. Increase weight with DBall if possible - take 1-2 min rest between sets. Chinese Barbell Row (3x15)Make sure every rep contacts the underside of the bench.Dball March (2 min per set )1 sec = 1 rep Perform by altering knee raises while holding Dball in bear hug positionMetcon4RFT 5BBJO 10 Cal Ski 15BBJO 20 Pullups (Time)4RFT 5 Burpee Box Jump Overs 24"/20" 10 Cal Ski 15 BBJO 20 Pullups 20 min cap Rx+: C2B Int: Step Overs Banded Beg: Ring Rows

BurgFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary Double DB OH lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each arm) to a DB Power Clean to Shoulder to OHMetconRest 5 minutes after capDirty Thirty (Time)For

CrossFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM18 Row Consistency (Distance)1) 6-8 Max Effort Pulls 2) Rest Goal is same distance (m) each round. Score is Average (Total meters by 9)MetconCrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + 14# Wall-Ball Boys 16-17 - 185# Deadlift + 20# Wall-Ball Girls 14-15 - 95# Deadlift + 10# Wall-Ball Girls 16-17 - 125# Deadlift + 14# Wall-Ball

BurgFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

CrossFit 1/19/21Warm-upCoaches Choice10-15 minutes coaches choiceSkill25 min to find 3RM Overhead Squat - 2RM Front Squat - 1RM Back Squat Overhead Squat (3RM)Front Squat (2RM)Back Squat (1RM )Metcon5RFT 10 HPS 30 DU (Time)5RFT 10 Hang Power Snatches 95/65 30 DU 10 min cap Rx+: 115/75 Unbroken DU

BurgFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge (4 Rounds for reps)Every 9min for 36min 3/2 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/26 Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Beg: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge

CrossFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM12 8 Thrusters 8 Burpees (Weight)EMOM12 1) 8 Bar Facing Burpees 2) 8 Unbroken Thrusters - Progressive 3) Rest Goal is to cycle heavy barbell thrusters with high heart rate! Score heaviest weight Rx+: 12 Bar Facing Burpees MetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsScaled: 35/20 Hanging Knee Raise Singles