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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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BurgFit

BurgFit 8/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Dsc Run BJO Rope Climbs (Time)For Time 1200m Run 60 Box Jump Overs 24/20 6 Rope Climbs 800m Run 40 Box Jump Overs 4 Rope Climbs 400m Run 20 Box Jump Overs 2 Rope Climbs 32 min cap Int: 3-2-1 Rope Climbs OR 12ft Rope Climbs Beg: 800m -600m - 300m 12 - 8 - 4 Rope Walk Ups MetconRest 3 min 2 min Max Cal Bike (Calories)2 min Max Cal Bike

BurgFit 8/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconEach AMRAP the movements get progressively easier, scale to your most difficult option in the first AMRAP and then scale accordingly in the following WODs AMRAP7 3BMU 6 Pistols 9 HSPU (AMRAP - Rounds and Reps)AMRAP7 3/2 BMU 6 Pistols 9 HSPUMetconRest till 10 min AMRAP7 3 C2B 6 Goblet Squats 9 HRPU (AMRAP - Rounds and Reps)AMRAP7 3 C2B 6 Goblet Squats 53/35 9 Hand Release Push Ups MetconRest till 20 min AMRAP10 3 Pull Ups 6 Air Squats 9 Push Ups (AMRAP - Rounds and Reps)AMRAP10 3 Pull

BurgFit 8/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon8RDS 5 DP 50 DU 5 TTB 4RDS 300m Ski 20 Situps 15 KB Swings (Time)8 Rounds 5 Devil's Press 35/20 50 DU 5 TTB Into 4 Rounds 300m Ski (Row if not available) 20 Situps 15 KB Swings 53/35 35 min cap Int: 25/15 25 DU OR 100 Singles 5 Toes to Eyes 35/25 Beg: 20/10 50 Singles 5 Toes to Rig 25/18

BurgFit 8/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5x 6 AMRAP 400m run cal bike, max row (5 Rounds for reps)5 x AMRAP 6 minutes 400m Run 40/32 Cal Bike In Remaining Time: As Many Reps as possible Cal Row Rest 2 minutes between Rounds Goal is 40/35+ Calories Score is total calories completed on the rower Int: 300m Run 35/28 Cal Bike Beg: 200m Run 30/24 cal bike

BurgFit 8/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 2 minutes between WODSFT 21-15-9 KBS KBSDLHP (Time)21-15-9 Kettlebell Swings 70/53 KB Sumodeadlift High Pull 5 min cap Int: 53/35 Beg: 35/25MetconFT 8-16-24 Pistols DU (Time)For Time: 8-16-24 Pistols 2x Double Unders (16-32-48) 8 min cap Int: Banded Pistols 8-16-12 DU OR 16-32-48 Single Unders Beg: Pistols to a target MetconFT 100 GHD - New Scale (Time)100 GHD Sit Ups Int: 50 GHD Situps, 50 Situps OR 100 Weighted Situps 20/10 Beg: 100 Situps 8 min cap MetconFT 12-9-6 Devil's Press Run (Time)12-9-6 Devil's Press 35/20 200m Run after each round 6 min cap Int: 25/15 Beg: 20/10

BurgFit 8/19/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 5 minutes between WODs15 AMRAP bike, wallball, db Snatch, burpees (AMRAP - Rounds and Reps)AMRAP 15 minutes 10/8 Cal Bike 10 Wallballs 20/14 10 Alt DB Snatch 50/35 10 Burpees Int: 15/10 35/20 DB Beg: 8/6 cal 10/6 WB 20/10 DB 10 Sprawls 15 AMRAP Sandbag, pullups, HPSU, T2B (AMRAP - Rounds and Reps)AMRAP 15 minutes 10 Sandbag Cleans 100/80 10 Pull Ups 10 HSPU 10 T2B Int: 80/60 10 Jumping Pullups or 5 pullups 10 elevated HSPU 10 Toes to eye level Beg: 50/30 Sandbag 10 Ring Rows DB Presses 10 Knees to chest

BurgFit 8/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1k Row Front Rack Box Step Ups KB Clean 800m Run 30 Front Squat Push Press Box Jumps 1.5 mi bike HSW Bear Crawl (Time)1k Row 30 Double KB Front Rack Box Step Ups 35/26 24"/20" 30 Hang KB Clean 100' Walking Lunge 800m Run 30 Double KB Front Squats 30 Double KB Push Press 30 Box Jumps 30"/24" 1.5 mi bike 30 Double KB Russian KB Swings 100' Handstand Walk 100' Bear Crawl 35 min cap Int: 25/18 24"/20" 50' HSW Beg: Step Ups (not front rack) Step Ups 20"/16" Sub HSW for 300' Total Bear Crawl

BurgFit 8/14/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 30-20-10-20-30 DB FR Lunge, SBC BMU (Time)30 Double Front Rack Lunge 35/20 20 Sandbag Over the Shoulder 80/60 10 BMU 20 Sandbag Over the Shoulder 30 DB Front Rack Lunge 15 min cap Rx+: 50/35 100/80 Int: 25/15 60/40 15 C2B OR 20 Banded C2B Beg: 15/1 20 Jumping Pullups/Ring Rows MetconRest 5 min 600-40-20-40-600 Run WB KBS (Time)600m Run 40 Wallballs 20/14 20 KB Swings 53/35 40 Wallballs 600m Run 15 min cap Rx+: 70/53 800m Run Int: 14/10 35/25 Beg: 400m Run 10/6

BurgFit 8/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4x5 min AMRAP Bike TTB Burpees (4 Rounds for reps)4 rounds 5 min AMRAP 25/20 cal bike 25 TTB Max "X" Movement Rest 2 min between rounds Round 1) Max Burpee Pull Ups Round 2) Burpee Box Jump Overs 24"/20" Round 3) Burpees To Target Round 4) Burpees Int: Toes to Eyes Step Overs Beg: 20/15 Cal Hanging Knee Raise/Toes to Rig Step Ups MetconRest 4 min Metcon (AMRAP - Reps)AMRAP5 Max Cal Bike 1 cal=1 rep

BurgFit 8/10/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconTriple Double Row, DU, Run (Time)2k Row 200 DU 2 Mile Run Athlete breaks it up how they want 27 min cap Rx+ : Unpartitioned in that order Int: 1750m Row 400 Singles OR 100 DU 1.5 mile run Beg: 1500m 200 Singles 1 mile run MetconRest 3 min after cap FT 50 Air Squats 50 Abmat Situps (Time) For Time 50 Air Squats 50 Abmat Situps 5 min cap Int/Beg: 30 reps of each