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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BurgFit 12/13/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon100 Burpees EMOM KB Swing (Time)For Time 100 Burpees Every Minute (including first minute) perform 7 KB swings 53/35 Int: 35/26 Beg: 70 Burpees 5 KB Swings 26/18MetconRest 5 minutes after capFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Int: 35/20 Beg: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row

BurgFit 12/11/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters, 1 RC (Time)5RFT 9 Thrusters 35/20 1 Rope climb 10Min Cap Rx+ 50/35s Int: 20/10 1 RC to 12' Beg: 6 Thrusters 20/10 2 Rope Walk-ups Metcon5min rest after time cap3RFT, 21 BJ, 15 Pullups, 9m HSW (Time)3RFT 21 Box jumps 24/20 15 pull ups 9 meter Hand Stand Walk 10 Min Cap Int: Step-ups Jumping Pullups 4.5m HSW Beg: Step-ups 20/16 Ring Rows 18m Bear Crawl MetconRest 5 min after cap50 calories on assault bike (Time)Int: 40 cal Bike Beg: 30 cal Bike

BurgFit 12/9/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s MetconRest 5 minutes After you finish21-15-9 ghd, ring dips, SA OHS (Time)21-15-9 GHD sit ups Ring dips Single arm OHS 50/35 400m run BETWEEN each round 18 Min Cap Int: Weighted Sit-ups 26/18 Assisted Ring Dips 35/20s 300m Run Beg: Sit-ups Box Dips Goblet Squats 35/20 200m Run between each round

BurgFit 12/06/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconRetest 12/7/18 Rest 5 mins between metcons4 rft med ball wod (Time)4 rounds for time 20 Med Ball Sit Ups 20/15 200 meter Med Ball Run 20/15 20 Med Ball Squat Clean 20/15 200 meter Med Ball Run 20/15 25 min Cap Intermediate 15/10 pound ball Beginner 10/8 pound ball, 100 meter run4rft med ball wod #2 (Time)4 Rounds for Time 20 med ball Russian Twists 20/15 200 meter Run 20 med ball squats 20/15 200 meter Run 15 min Cap Intermediate 15/10 pound ball Beginner 10/8 pound ball, 100 meter Run

BurgFit 12/04/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15 AMRAP 100ft Sled, 2 RC, 30 DU, 40 Lunge, 50 KB Swing (AMRAP - Rounds and Reps)100ft Sled Drag 3-45s/2-45s 2 Rope Climbs 30 Double Unders 40 Front Racked Lunge 53/35 (Goblet Rack) 50 KB Swings 53/35 Int: 3-25s/2-25s 1Rx or 2 Rope Climbs to 12' mark 35/26 15 DU or 60 Singles Beg: 2-25s/1-25 4 Rope Walk-ups 26/18 30 Single UndersMetcon5 minute rest between WODs15 AMRAP 100ft sled, 2 RC, 30 DU, 40 Goblet Squat, 50 cal Row (AMRAP - Rounds and Reps)100ft Sled Pull 2 Rope Climbs 30 Double Unders 40 Goblet Squats 53/35 50/40 Cal Row Int: 3-25s/2-25s 1Rx or 2 Rope

BurgFit 12/02/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4Rnds AMRAP Row, 3 RMU, 5 HSPU, 7 KB KB (4 Rounds for reps)4 Rounds of With a 4 min clock: 500m Row In remaining time AMRAP: 3 Ring Muscle Ups 5 HSPU 7 Double KB Deadlifts 70/53 Rest 3 minutes after each amrap Score is total reps completed AFTER the Row for each round(4 scores) Int: 3 Jumping Ring MU or 6 C2B Pullups Elevated HSPU 53/35s Beg: 350m Row 3 Pullups or 6 Jumping pullups/Ring Rows Hand Release Push-ups 35/20s

BurgFit 11/27/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5min rest between AMRAPs5rnds 2min amrap BBJO Cals Bike (5 Rounds for reps)5 Rounds 2 Minute AMRAP 15 Burpee Box Jump Overs 24/20 Max Calories Assault Bike Rest 1 Min between AMRAPs Score is calories completed EACH round (logging 5 different scores) Int: 12 Burpee Box jump overs 20/16 Beg: 8 Burpee Step-overs 20/16 Scale to keep burpee box jump overs no more than 80 seconds of your total time per round12 AMRAP Dball clean squat carry (AMRAP - Rounds and Reps) 12 Min AMRAP 1-2-3-4-5

BurgFit 11/25/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconAngie found a Rower (Time)For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats 100 Cal Row Cap: 35 minutes Intermediate Partitioned Angie found a Rower 10 Rounds of 10 of each movement Beginner Partitioned Angie found a Rower 10 Rounds of 7 Ring Rows 7 Plate Push Ups 7 Sit Ups 7 Air Squats 7 Cal RowHomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is closed for Thanks Giving Friday: 10am WOD only

Home WOD 11/22/19Warm-upWarm Up Spiderman and planks400 meter run 2 rounds of 10 spiderman push ups 30 second cobra stretch 10 air squats 30 second plank holdSkillPlank (Max Hold)1s = 1 repEstablish your max plank hold ( on elbows). MetconHome WOD 1 (Time)5RFT 200m Run 15 Jump Squats 20 Lunges Int/Sc: 100m Run 15 Squats Assisted lunges (hold on to a stable object)

BurgFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcondesc ski, thruster (Time)40-30-20-10 (W: 32-24-16 -8) Ski 20-15-10-5 Db thruster 50/35's Int: 35/20 Beg: 20-15-10-5 Cal ski (W: 16-12-8-4) DB Thruster 20/10 Cap: 16 min Metcon4 minute rest AFTER the time capAsc T2B, Burpee, Squat each round (AMRAP - Reps)AMRAP 12 minutes 1-2-3-4-5-6-7- etc. T2B Burpee 10 Air Squats after each round Score is total reps completed Int: Toes to eye level Beg: Knee raises Sprawls HomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!