BurgFit April 18, 2020
Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.
CrossFit April 18, 2020
Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.
CrossFit April 17, 2020
crossfit 4/17/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 3 Rounds: 10 PVC Good Mornings 10 PVC Back Squats 10 PVC Behind the neck strict press 10 Overhead Squats SkillSnatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )3 Hang Power Snatches 2 Power Snatches 1 Squat Snatch Touch and Go, if you let go before completing all reps the complex is over. This is a lot of reps go LIGHTER and focus on
Kids Fit April 17, 2020
Kidsfit 4/17/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconBACKPACK FRIDAY Run, BOBP, SU (Time)E5MOMx3 Run 3 laps 10 Burpees over back pack 10 sit ups
BurgFit April 17, 2020
BurgFit 4/17/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm Up Run, GB, MC, IW3 Rounds 100m Run 10 Glute Bridges 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconMetcon (Time)For Time 1 mile run 50 wall balls 40 KB cleans (20/side) 30 Goblet squats 20 broad jumps 1 Mile Run Cap: 37 minutes Scale runs to be able to perform the final run in under 10 minutes
Kids Fit April 16, 2020
Kidsfit 4/16/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconAMRAP15 Burp, FR (AMRAP - Reps)15 min AMRAP 1 burpee 1 forward roll 2 burpees 2 forward rolls 3 burpees 3 forward rolls add 1 Rep to each movement each round
CrossFit April 16, 2020
CrossFit 4/16/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 2 Rounds: 20 Bird Dogs 20 Shoulder Taps 15 Kang Squats 30s Handstand Hold/PlankSkillShoulder Press (4x10)Barbell Row (3x10)MetconMetcon (Time)5RFT: 10 Barbell Thrusters (Light) 20 Single Arm DB Swing 30ft Front Rack Lunge 1 min rest between rounds 27 min cap. Think of Light as 95/65 DB Swings to Eye level , 10 total per side, do NOT need to alternate. INT/BEG: Barbell Lunge
BurgFit April 16, 2020
BurgFit 4/16/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up core, posterior, burpees (,)2 minutes cardio then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 Burpees,MetconMetcon (3 Rounds for reps)3 Rounds For max reps 45 sec Straight leg sit ups 45 sec Heel touch sit ups 45 sec Hollow Rocks 45 sec Russian twist 1:30 REST between rounds Heel Touch Sit-ups Russian twist and heel touch sit-ups are a 1,1,2,2 countMetconAfter last set of russian twists REST 3 Min Metcon (Time)5RFT
CrossFit April 15, 2020
CrossFit 4/15/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up (,)2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,SupersetPress in Snatch (Sots) (3x10 )Stay Light, focus on muscle engagementSingle Arm Dumbell Press (3x10 )MetconMetcon (Time)21-15-9 Deadlifts (Medium) Burpees 400m Run before each set of deadlifts, starts with run
Kids Fit April 15, 2020
Kidsfit 4/15/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees Metcon5RFT WWU, RB,AS, TJ (Time)5 Rounds 3 wall walk ups 6 reverse burpees 9 air squats 12 tuck jumps