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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Daily WOD

BurgFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 RFT 15 Wallballs 15/12 Cal Row 30 DU (Time)10 Rounds for Time 15 Wallballs 15/12 Cal Row 30 DU *Every time you trip on the rope or drop the wallball 3 burpees* 32 min cap Int: 14/10 15 DU 60 Singles Beg: 10/6 60 Singles (No penalty for tripping or dropping the ball)

CrossFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Single)18 min to find Heavy Single and perform 4x1 @ 90% of Heavy Single Metcon3RFT 10 Burpee Box Jumps, 6 Dball Cleans (Time)3RFT 10 Burpee Box Jumps 24/20" 6 Dball Cleans 100/80 Cap: 6 minutes Int: Step-ups allowed 80/60 dball Beg: 10 Sprawls to step-ups 20/16 50/30 deball

CrossFit 2/2/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFarmer's Carry (4x100m )50m = 1 Rep MetconE9MOM27 500m Ski 100 DU 400m Run (3 Rounds for reps)Every 9 minutes for 27 minutes perform: 500m Ski 100 Double Unders 400m Run Score each round Int: 50 DU or 200 Singles Beg: 100 Singles

BurgFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 Max Cal Bike Air Squats (Calories)AMRAP 16 Max Cal Bike Every 2 minutes perform 25 Air Squats Starts with Air Squats MetconRest 3 min AMRAP16 Max Cal Ski 2/1 Rope Climbs (Calories)AMRAP 16 minutes Max Cal Ski Every 2 minutes perform 2/1 Rope Climbs Starts with Rope Climbs Int/Beg: 2x Rope Walk Ups

CrossFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch Balance (Heavy Double )MetconFT DB 50's Step-overs, snatches, renegade rows (Time)For Time 50 DB Box Step Over 50/35# 24/20" 50 Alt DB Snatches 50 Renegade Rows (total) 15 min Cap 2 dumbbells required for renegade rows and db step-overs. 1 DB required for alt snatches. Renegade row: Int: 35/20 Beg 20/10

Saturday 1/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 FT 400m runs, PU, WB, DB Snatch, Bike (Time)Teams of 2 For Time 400M Run together 50 pull ups 400m 100 wall balls 20/15 400m 50 Toe to bar 400m 100 DB snatches 50/35 400m 50 Cal bike Intermediate Jumping Pull Ups 15/10 Knees 2 Chest 35/20 Beginner Ring Rows 10/8 Toes 2 Rig 20/10 Run together, split reps up as necessary.

BurgFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1mi Bike 500m Row 50 DB Squats (Time)2RFT 1 Mile Bike 500m Row 50 DB Squats 35/20 20 min cap Int: .75 mi 400m Row 25/15 Beg: .5mi 300m Row MetconRest till 23:00 2 RFT T2B, Burpees (Time)2 RFT 30 Toe to Bar 30 Burpees 12 Min CAP INT: knee to chest BEG: toe to Rig

CrossFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capFind heavy back squat in remaining timeCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capFind heavy back squat in remaining time WeightliftingBack Squat (Heavy Single)

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