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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 1/4/2021Warm-upCoaches Choice10-15 minutes coaches choiceSkillMax Unbroken Wallballs (AMRAP - Reps)Rx: 20/14 Int/Beg: 14/10 Rx+: 30/20 3 min cap SkillSquat Snatch (Warm Up for WOD )10 min Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump Overs 24/20 10 Squat Snatches 95/65 15 C2B 15 BJO 8 Squat Snatches 135/95 15 C2B 15 BJO 6 SquatSnatches 155/105 15 C2B 15 BJO 4 Squat Snatches 185/125 15 C2B 15 BJO AMRAP Squat Snatches 205/145 Score is total reps completed. Scaled Jumping Chin over bar pullups Box jump-overs 20/14" (Step-overs allowed) 10-45/35 8- 75/55 6- 95/65 4- 115/75 AMRAP- 135/95

CrossFit 1/2/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 AMRAP Asc HPC, Push Jerks, Burpee Get Overs (AMRAP - Rounds and Reps)20 min amrap (reps) 30 Hang Power Cleans 115/75 10 Push Jerks 20 Hang Power Cleans 155/105 10 Push Jerks 10 Hang Power Cleans 185/135 10 Push Jerks 16 (8/person) Burpee Get Overs 40" after each set of jerks If/when you finish the heaviest barbell/round, unload the barbell and start the workout from the beginning and repeat in the remaining time. Int: 95/65 115/105 135/155 Bar Facing Burpees Beg: 75/55 95/65 115/75 BurpeesWeightliftingRest 5 minutesHang Squat Clean Squat Clean (Heavy Complex )Hang Squat Clean + Squat

CrossFit 1/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 you go i go, 6 rounds, 20 cal bime, 20 bjo, 20 row, 20 wallball, 20 skil, 20 situp (Time)Team Workout - I go you go Teams of 2 6 Rounds: 15/12 Cal Bike 15 DB Snatches 50/35 (All on the same side, alternate arms between rounds) 6 Rounds: 15/12 Cal Row 15 Wallballs 20/14 6 Rounds: 15/12 cal ski 15 Situps 40 min cap Int: 12 reps (9 cal for women) 35/20 14/10 wallball Beg: 9/6 cal 20/10 10/6 wallball

CrossFit 12/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset16 minutes to complete. Rest 90s-2min between setsBicep Curls (5 x 8 per side Alternating)Chin Up (5x8)MetconFT 2k Row w/ Double Unders (Time)For Time 2k Row Every 2 min 35 DU Starts w/ DU 14 min cap Rx+ 25 Drag Rope DU (Yes, that is 25 reps) Int: 1.5k Row 70 Singles or 15 Double Unders Beg: 1k Row 35 Singles

CrossFit 12/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (3 Rounds for reps)EMOM15 Minute 1: 10/8 Strict Pullups Minute 2: HSW 25ft Minute 3: Rest Rx+ 25ft w/ plate 3 level obstacle (25, 45, 25+45, 45, 25) Int: 25ft hsw or 8/6 HSPU Beg: 3 Handstand Kick to bands across rig OR wall Rest Score is total strict pullups + total distance traveled each round MetconAMRAP 16 Asc Cal Skil, T2B, Push-ups (AMRAP - Rounds and Reps)AMRAP16 Ascending Reps 9 Cal Ski 9 Toes-To-Bar 9 Push Ups 12 Cal Ski 12 TTB 12 Push Ups 15

CrossFit 12/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat (Heavy double)18min to perform a heavy double front squatMetcon4RFT 15/12 cal bike, varying lunges (Time)4FT: 15/12 cal bike 40ft Lunge Variation 1)Double OH Walking Lunge 50/35's 2) 1 OH 1 Front Rack Lunge 3) 1 OH 1 Front Rack Lunge 4) Double FR Walking Lunge 15 min cap Rx+ 25/20 cal bike Int: 35/20# Beg: 10/8 cal Perform all 4 rounds in front rack position

CrossFit 12/28/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch (Snatch Waves)Every 7 minutes for 21 minutes ( 3 rounds) Round 1: 3 Snatch @ 70% 2 Snatch @ 75% 1 Snatch @ 80% Round 2: 3 Snatch @ 75% 2 Snatch @ 80% 1 Snatch @ 85% Round 3: 3 Snatch @ 80% 2 Snatch @ 85% 1 Snatch @ 90-95% Metcon3RFT 5 Burpee over bar, 10 deadlift, 200m run (Time)3 Rounds: 5 Burpees Over Bar 10 DL 185/125 200m Run 9 minute cap Rx+ 225/155 Int: 135/95 Burpee Step-overs Beg: Traditional Burpees 95/65 100m Run

CrossFit 12/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas 2020 (Time)12 days of xmas 2020 1 D-Ball Clean 100/80 2 Burpee Box Jump Overs 24/20 3 DB Thrusters 35/20 4 Toes 2 Bar 5 Pull Ups 6 DB Cleans 35/20 7 Wallballs 20/14 8 Alt. Hang KB Snatch 53/35 9 V-Ups 10 Goblet Squats 53/35 1100m Row 12 Devil's Press 35/20s Rx+ 50/35’s DB movements 70/53 KB Movements Cap: 40min Int/Beg: Scale weight/movements to be able to do every set unbroken. "Rest" should be between movements NOT in the middle of the sets

CrossFit 12/22/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBench Press (5x3)14 min to hit 5x3 @ 75-85% Metcon3RFT 21-15-9 Cal Ski/3-2-1 Rope Climb (3 Rounds for reps)3RFT 21/18 Cal Ski 3 Rope Climbs 15/12 Cal Ski 2 Rope Climbs 9/6 Cal Ski 1 Rope Climbs Rest 2 min between rounds Score each round individually Int: 15-12-9 Cal Ski 12' Rope Climb Beg: 12-9-6 Cal Ski Rope Walkups Each round is meant to be at a high effort/sprint intensity. Try to keep each round close to each other OR improve every round. 22 min cap (including rest)

CrossFit 12/21/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill3 position Clean (Heavy Complex )hang clean below the knee from the floor20 min to find heavy complex Metcon21-15-9 Front Squats Lateral Burpees Over Bar (Time)21-15-9 Front Squats 115/85 Lateral Burpees Over Bar 10 min cap Rx+: 135/95 Int: 95/65 Step Overs Beg: 75/55