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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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CrossFit

CrossFit 1/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7MOM30 30 Cal Bike 20 GHD 5 Complex (5 Rounds for reps)Every 7 minutes for 35 minutes perform: 30/24 Cal Bike 20 GHD 5 Barbell Complex Complex = Power Clean + Hang Clean + Jerk Weight ascends each round . 1)75/45 2)95/65 3) 115/75 4) 135/95 5) 155/105 Score each round individually Rx+: 1) 95/65 2) 115/75 3) 135/95 4) 155/105 5) 185/115 Int: Situps 1)45/35 2)75/45 3)95/65 4) 115/75 5) 135/9 Beg: 24/20 cal Sit ups Same weight across all rounds

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

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

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

CrossFit 1/19/21Warm-upCoaches Choice10-15 minutes coaches choiceSkill25 min to find 3RM Overhead Squat - 2RM Front Squat - 1RM Back Squat Overhead Squat (3RM)Front Squat (2RM)Back Squat (1RM )Metcon5RFT 10 HPS 30 DU (Time)5RFT 10 Hang Power Snatches 95/65 30 DU 10 min cap Rx+: 115/75 Unbroken DU

CrossFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM12 8 Thrusters 8 Burpees (Weight)EMOM12 1) 8 Bar Facing Burpees 2) 8 Unbroken Thrusters - Progressive 3) Rest Goal is to cycle heavy barbell thrusters with high heart rate! Score heaviest weight Rx+: 12 Bar Facing Burpees MetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsScaled: 35/20 Hanging Knee Raise Singles

Saturday 1/16/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 100-80-60-40-20 Burp, Dead, HPC, FS, PP, Thruster (Time)Teams of 3 For Time 100 Burpees 100 Deadlifts 80 Burpees 80 Hang Power Cleans 60 Burpees 60 Front Squats 40 Burpees 40 Push Press 20 Burpees 20 Thrusters Rx:135/95 Int: 95/65 Beg: 65/45 *Barbell cannot rest on the floor for the ENTIRE workout. Only one partner may work at a time.