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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

Saturday 1/16/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 100-80-60-40-20 Burp, Dead, HPC, FS, PP, Thruster (Time)Teams of 3 For Time 100 Burpees 100 Deadlifts 80 Burpees 80 Hang Power Cleans 60 Burpees 60 Front Squats 40 Burpees 40 Push Press 20 Burpees 20 Thrusters Rx:135/95 Int: 95/65 Beg: 65/45 *Barbell cannot rest on the floor for the ENTIRE workout. Only one partner may work at a time.

CrossFit 1/15/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillTurkish Get Up (Heavy Single )14 min to find heavy single (1 per arm) MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarScaled: 15 Box Step Ups 24/20 12 Push Press 75/55 9 Knee Raises

BurgFit 01/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) Rx+: 50/35 Int: Step-overs Beg: 20/10 Normal BurpeesMetconRest 3 minAMRAP 5 min 10 Toes to bar, 50 DU (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Beg: 10 Knee Raises 50 Single UndersMetconRest 3 minAMRAP 5 Cal Bike, 5 Sandbag cleans (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal Bike 5 Sandbag Cleans 80/60 Rx+ 100/80 Int: 60/40 Beg: 30/20MetconRest 3 min5 AMRAP 100ft Run, 10 Air squats (AMRAP - Rounds and

CrossFit 1/13/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSplit Jerk (2 Reps )2 Splits jerks E2MOM14 (28 lifts total) FT 30-20-10 HDB CJ Row DB Snatch Bike (Time)30-20-10 Single Arm Hang DB Clean & Jerk 50/35 (15 per side) Cal Row (W: 24-16-8) Alt DB Snatch 50/35 Cal bike (W: 24-16-8) 16 min cap Int: 35/20 Beg: 20/10

BurgFit 01/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Score total time including rest Rx+ 50/35s Int: Banded Pullups Beg: 20/10 DB Ring Rows

CrossFit 1/12/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetChinese Reverse Plank (1 min)Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don't allow your hips to sag/drop. Every second is a "rep"Dball Hold (1 min )1 second = 1 repMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled: 14/10 90 Singles 30 Pullups

BurgFit 01/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up (Time) For Time: 27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Int: 14/10 Beg: 10/6# 20/16" Metcon3 minute after after time cap. (Start WOD 2 at 15min)27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min Rx+ 70/53 Int: 35/26 Beg: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3 min rest after time cap. (Start WOD 3 at 30min on clock)3 min Max Cals Bike (Time)In 3 minutes, perform as many calories on the Assault Bike as possible.

Saturday 1/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 6 Rounds, 15 cal bike, 10 goblet step-ups, 5 Sandbag (Time)Teams of 3 Relay Style 6 Rounds EACH 15/12 cal bike 10 Goblet Step-ups 53/35 24/20" 5 Sandbag Cleans OVER the shoulder 100/80 Athlete 1 will complete a full round and then switch out with athlete two, and same for athlete 3. Must stay in the order. Once all 3 athletes have completed 6 rounds each, they are done. Cap: 40 minutes Int: 12/9 Cal Bike 35/26# 24/16 80/50 Beg: 9/6 cal bike 26/18#, 20/16" 50/30