fbpx
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
Follow Us

January 2021

CrossFit 1/8/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean (Build to near max (90-95%))MetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight)Use the remaining time from 18.2 to accomplish a 1RM clean

BurgFit 1/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2 RFR - Bike/Walking Lunge - Run/HSW - Bike/RKB - Run/Push Ups (AMRAP - Reps) 2 Rounds: AMRAP2 12/9 Cal Bike Max Front Rack Walking Lunge 53/35 5ft = 1 rep Rest 2 min AMRAP2 200m Run Max HSW 5ft = 1 rep Rest 2 min AMRAP2 12/9 Cal Bike Max Russian KB Swings 53/35 Rest 2 min AMRAP2 200m Run Max Push Ups Rest 2 min Score total reps between all AMRAPs Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2 Int: 9/6 cal bike 35/25 Front Rack/KB Wall

CrossFit 1/7/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetCuban Press (Weight)With a barbell, Start at the top of a deadlift, utilizing a clean grip. Keeping the elbows high, pull the bar until your upper arm is parallel with the ground. Then pull the bar around until you are in a press position with the bar at the top of your head. Finish by pressing overhead. Reverse the motion until you get back to the starting position. Until you can keep perfect positioning through the whole motion, do not increase in weight (start with a

BurgFit 1/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM15 Burpees Ski Double DB Snatch Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20/16 Cal Ski 10 Double DB Snatch 35/20 8 Burpees Score Each Round Int: 16/12 cal ski 25/15 Beg: Sprawls 12/8 cal ski 20/10 OR Alternating DB Snatch MetconRest till 18 min E5MOM15 Burpees Box Step overs DB S2OH Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20 Box Step Overs 24"/20" 10 Double DB S2OH 35/20s 8 Burpees Int: 20"/16" 25/15 Beg: Sprawls 20/10

CrossFit 1/5/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (5RM)20 min to find 5RMMetconFT 50 cal Bike, 10 BD Cleans, 50ft HSW, 10 Thruster (Time)For Time 50/40 cal Bike 10 Dball cleans 100/80 50ft Handstand Walk 10 Thrusters 135/95 Cap: 9 minutes Rx+: 150/100 155/105 Int: 40/32 cals 80/50 Dball 25ft HSW 115/75 Beg: 30/24 cal 50/30 Dball 50ft Bear Crawl 75/55 For Rx and Rx+, 5ft increments must be completed for HSW to count.

CrossFit 1/4/2021Warm-upCoaches Choice10-15 minutes coaches choiceSkillMax Unbroken Wallballs (AMRAP - Reps)Rx: 20/14 Int/Beg: 14/10 Rx+: 30/20 3 min cap SkillSquat Snatch (Warm Up for WOD )10 min Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump Overs 24/20 10 Squat Snatches 95/65 15 C2B 15 BJO 8 Squat Snatches 135/95 15 C2B 15 BJO 6 SquatSnatches 155/105 15 C2B 15 BJO 4 Squat Snatches 185/125 15 C2B 15 BJO AMRAP Squat Snatches 205/145 Score is total reps completed. Scaled Jumping Chin over bar pullups Box jump-overs 20/14" (Step-overs allowed) 10-45/35 8- 75/55 6- 95/65 4- 115/75 AMRAP- 135/95

BurgFit 1/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconBuy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)AMRAP 6 Wallballs 20/14 @ 7:00 For Time 5 Rounds 400m Row 25 Situps 5 Sandbag Cleans 100/80 20 min cap (if you finish under cap, rest till 25 min) @ 27:00 AMRAP 6 Wallballs 20/14 Score is Time - Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s off my total time Int: 14/10 80/60 Beg: 10/14 60/40 Rx+: 30/20 Wallball 150/100

CrossFit 1/2/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 AMRAP Asc HPC, Push Jerks, Burpee Get Overs (AMRAP - Rounds and Reps)20 min amrap (reps) 30 Hang Power Cleans 115/75 10 Push Jerks 20 Hang Power Cleans 155/105 10 Push Jerks 10 Hang Power Cleans 185/135 10 Push Jerks 16 (8/person) Burpee Get Overs 40" after each set of jerks If/when you finish the heaviest barbell/round, unload the barbell and start the workout from the beginning and repeat in the remaining time. Int: 95/65 115/105 135/155 Bar Facing Burpees Beg: 75/55 95/65 115/75 BurpeesWeightliftingRest 5 minutesHang Squat Clean Squat Clean (Heavy Complex )Hang Squat Clean + Squat