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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BurgFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconSki Annie (Time)50-40-30-20-10 Double unders sit ups 25-20-15-10-5 Cals Ski Erg 17Min Cap INT: Half dubs BEG: 40-30-20-10 Half for Ski erg MetconRest 3 min 15AMRAP Run, KBS, SB cleans, SB squats (AMRAP - Rounds and Reps)15Min AMRAP 200M Run 20KB swings 53/35 10 SB cleans 100/80 5 SB squats INT: 35/26 75/50 BEG: 26/18 50/30

CrossFit 1/26/21Warm-upCoaches Choice10-15 minutes coaches choiceSuperset15 min Bench Press (5x5@ +70%)Isometric Ring Row (1s = 1 rep )30s Hold @ top of ring row. Get as parallel to the ground as possible Metcon3RFT 400m Run Single Arm Squat Clean 500m Row Single Arm Squat Clean (Time)3RFT 400m Run 15 Single Arm DB Squat Clean- Left 50/35 500m Row 15 Single Arm DB Squat Clean - Right 20 min cap Int: 35/20 Beg: 20/10 200m Run 300m Row

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

BurgFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8 for 32 20 HSPU, 30 DB Lunge, 20 Pull, 30 Box (4 Rounds for reps)Every 8min for 32min 20 HSPU 30 DB Jump Lunges 20/10’s 20 Pullup 30 Box jumps 24/20 Rx+ Dumbbell Jump Lunges 35/20’s (held in the farmer carry position Box Jumps 30/24" Try to complete a round in 5-6 minutes Int: Elevated HSPU Jump Lunges (no weight) Assisted Pullups 20/16" Beg: DB Press walking lunges Ring Rows Step-ups

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