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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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February 2021

CrossFit 2/15/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM10 8 Kip 8 TTB L Sit (5 Rounds for reps)EMOM10 1) 8 Kips + 4 TTB 2) 30s L Sit Rx+ Wallball in between feet Score is total reps completed/round. (5 rounds, 42 reps per round) 1s=1 repMetcon3 Rounds 30 Cal Row 20 TTB 10 Clusters (Time)3 Rounds 30/24 cal Row 20 TTB 10 clusters R1) 95/65 R2) 115/75 R3) 135/95 25 min cap Rest 2 min between sets Score is total time Rx+ 135/95 155/105 185/125 Int: 24/20 cal Toes to Eyes 75/55 95/65 115/75 Beg: Toes to Rig Power Clean + Jerk 95/65

BurgFit 2/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE12 for 36, 75 DU, 60ft HSW, 450 ski, 30 T2B, 15 Dball Squat (3 Rounds for reps)Every 12 minutes for 36 minutes 75 Double Unders 60ft Handstand Walk 450m Ski (row is ski is not available) 30 T2B 15 Dball Squats 100/80 Score EACH round Int: 35 Double Unders 30ft HSW 450m Ski 30 toes to eye level 80/60 Beg: 150 Single Unders 120ft Bear Crawl 300m Ski 30 Knee Raises 50/30#

CrossFit 2/11/21Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 EMOM DU, 1RC (AMRAP - Reps)10 Minutes EMOM Min 1: 60 Double Unders Minute 2: 1 Rope Climb If able to perform 100+ consecutive Double Unders consistently, try Rx+ Rx+ Max Triple Unders Int: 30 Double Unders 1 RC to 12' line Beg: 60 Singles or practice doubles Practice footwork on box Score is TOTAL reps completedMetconFT 400m Runs, Desc Pistols, Asc Jump Rope (Time)For Time 400M Run 40 pistols 150 single unders 400 Run 30 pistols 75 Double unders 400 Run 20 pistols 25 triple under Cap: 15 minutes For all scalings, make sure to have the jump rope options

BurgFit 2/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Time 1.5mi Bike 15 SBC 1k Row 15 SBC 800m Run 15 SBC (Time)1.5mi Bike 15 Sandbag Cleans 80/60 1000m Row 15 Sandbag Cleans 800m Run 15 Sandbag Cleans 20 min cap Rx+: 100/80 Int: 1.2 mi Bike 750m Row 600m Run 60/40 Beg: 1 mi Bike 500m Row 400m Run 40/30 MetconRest 3 min For Time 20-16-12-8-4 Pullups 3x DU (Time)20-16-12-8-4 Pullups 60-48-36-24-12 DU 12 min cap Int: Banded Pullups 1/2 DU 2x Singles Beg: Ring Rows Singles

CrossFit 2/9/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillOverhead Squat (Heavy Double)18 Min To Find Heavy Double of the day from the rack MetconCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled: 60 Bar Facing Burpees 30 OHS 95/65 10 Pullups *allowed to step up and step over on burpee on scaled version*

Saturday 2/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Asc weight Snatch (Time)Teams of 3 5 Rounds 150ft Double DB Lunge 35/20 15 syncro Burpees 30 Snatches (ascending in weight) Rx: R1: 75/55 R2: 95/65 R3: 115/85 R4: 135/95 R5: 155/105 Cap: 40min Rx+ 50/35s Int: 45/35 65/45 95/65 105/75 115/85 If time capped, each 5ft = 1 rep. Add remaining reps to the time cap for your score For lunges, each person must perform their own 50ft. Break snatches up as desired between members.

CrossFit 2/5/21Coaches Choice10-15 minutes coaches choiceWarm-upSkill3 position Clean (Heavy Complex)hang clean below the knee from the floor15 min to find heavy complex MetconCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsScaleed: 60 cal Row 50 Knee Raises 40 Wallball Shots 14/10 30 Cleans 95/65 20 Chin over bar Pullups

CrossFit 2/4/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillInversion Practice (5ft=1 rep)10 min to practice Handstand Walks or Handstand Push Ups SkillEMOM8 HSPU HSW (5ft = 1 rep )Min 1) Max HSPU 2) Rest 3) Max HSW 4) Rest Int: Elevated Beg: 3 Inversions 30s Plank Shoulder Taps Metcon2RFT 40/32 Cal Bike 100ft Bear Crawl (Time)2RFT 40/32 Cal Bike 100ft Bear Crawl Rest 2 min between rounds. 14 min cap 5ft = 1 rep Score total time including rest Int: 32/24 Beg: 50ft