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Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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Daily WOD

10/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon50-40-30-20-10 Wallball, HSW, 2x DU (Time)50-40-30-20-10 Wallballs 20/14 Hand stand walk in feet 2x DU 200m run before every round Cap: 35 minutes HSW is measured in 5ft increments 200m Run = 1 rep If time capped, score is 35 minutes + 1 sec for every missed rep. Int: 15/10 Half distance HSW 50-40-30-20-10 DU or 200-160-120-80-40 singles Beg: 10/6 WB Bear crawl 100-80-60-40-20ft 100-80-60-40-20 Singles Run 100m before each round

10/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5F20 20 Box, 20 pullup, 20 cals (4 Rounds for reps)Every 5 minutes for 20min 20 Box Jumps 24/20 20 Pullups 20/16 cals Bike Score is time to complete EACH round Scale be able to get 90s-2min of rest in the first round. Int: 20/16" Jumping Pullups 15/12 cals Beg: Step-ups 20/16 Ring Rows 10/8 cals Rest 4 minMetcon8 AMRAP 4 devil 10 lunges (AMRAP - Rounds and Reps)AMRAP 8 min 4 Devil Presses 50/35 10 Weighted Lunges 50/35 Scale to a weight you could go unbroken for 2-3 rounds Int: 35/20 Beg: 20/10 BW Lunges

BurgFit 10/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1000m Ski, 15 strict ring dips, 15 strict HSPU, 1000m row (Time) 2 Rounds For Time 1000m Ski 15 Strict Ring Dips 15 Strict HSPU 1000m Row 15 Strict Ring Dips 15 Strict HSPU Cap: 35min Scale the ski and row to something you can do in 5min or less Break up the Strict Ring Dips and Strict HSPU into smart manageable sets. DO NOT burn yourself out, shoulders do not recover quickly Int: 800m Ski Kipping HSPU or elevated strict 800m Row Beg: 500m Ski 15 HRPU 15 pike or db Presses 500m Row

BurgFit 10/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP35 10 Devils Press 100 DU 30 TTB 15 Cal Ski 400m Run (AMRAP - Rounds and Reps)AMRAP35 10 Devil's Press 35/20 100 DU 30 Toes to Bar 15/12 Cal Ski (Bike if not available) 400m Run This workout can turn surprisingly grippy especially with how long it is. Lots of cardio here, keep the heart rate low and break up the devil's press towards the back half of the workout. 100m = 1 rep Int: 25/15 50 DU OR 200 Singles Toes to Eyes Beg: 20/10 100 Singles Toes to Rig

BurgFit 10/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon20 RFT 5 SDLHP 5 Goblet Squats 5 Burpees (Time)20 Rounds For Time: 5 SDLHP 53/35 5 Goblet Squats 5 Burpees 35 min cap Rx+ 70/53 The weight should be light enough to move unbroken for all sets. Keep the transitions fast and push the pace on the burpees! Int: 35/26 Beg: 25/18 Sprawls

BurgFit 10/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconTry to keep your wallballs in two sets or less as long as you can. Regardless of what your skill level is, try the workout either rx or scaled and get in the mindset of the Open! Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes

BurgFit 9/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon6 x AMRAP 3 Ski KB Lunge RC KB S2OH (AMRAP - Rounds and Reps)6 Sets AMRAP 3 50/40 Cal Ski 20 Single OH KB Lunges (10/side) 53/35 5/3 Rope Climbs 20 KB S2OH (10/side) Rest 2 min between rounds Pick up where you left off, score is total rounds and reps. Rx+: Legless Int: 35/26 12" Beg: 26/18 2x Rope Walk Ups

BurgFit 9/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups15 min cap Int: 1/2 DU or 2x Singles Beg: Singles MetconRest 3 min 21-15-9 Pullups Double DB Snatch (Time)For Time: 21-15-9 Pullups Double DB Snatch 35/20 400m Run after each round, ends on run 100m Run = 1 rep 15 min cap Rx+: C2B 50/35 Int: Banded 20/10 Beg: Ring Rows Alternating DB Snatch 200m Run

BurgFit 9/24/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 15 cal Rows, 200 Bear Hug, 100 Lunge, 50 HSW (Time)2RFT 15/12 cal row 200ft Sandbag Bear Hug 100/80# 15/12 cal Row 100ft Body Weight Lunge 15/12 cal Row 50ft HSW Cap: 14 minutes Scoring: 5ft = 1 rep for all distance items Choose a scaling for calories to complete in a minute or less. Distances should take about 1 minute to complete each, no more than 90 seconds. Rx+ 10ft minimum increments on HSW Int: 80/60# sandbag 25ft HSW or 100ft Bearcrawl Beg: 12/9 cals 60/40# sandbag 50ft Bear crawlMetconRest 4 minutes AFTER cap2RFT 15 cal skis, 30 T2B, 20