Our Response to the COVID-19 Pandemic
No Sweat Intro

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

Saturday 9/19/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Bike, synchro Squats, Run, Burp, T2B, BMU (Time)Teams of 3 100/80 cals Bike 50 synchronized Squats 80/65 cal Bike 400m PVC Run 60/50 Cals Bike 30 Synchronized Burpees 40/35 Cal Bike 20 Synchronized T2B 20/15 Cal Bike 10 Synchronized Bar Muscle-ups Try to pick partners close to your skill level for synchronized movements. Rules for synchronized movements: Squats = All below parallel at the same time and fully standing at the same time 400m PVC run = all 3 team members must hold onto a single PVC together for the entirety of the run Burpees = all

CrossFit 9/18/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch complex (1

BurgFit 9/18/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 100m Run 10 DB Snatch (AMRAP - Rounds and Reps)AMRAP 8 100m Run 10 DB Cleans 35/20 Rx+: 50/35 Int: 25/15 Beg: 20/10MetconRest 3 min 3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Row/Ski (Time)3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Ski (Row if not available) 25 min cap Int: 12' Rope Climb Beg: 2:1 Rope Walk Ups 300m

CrossFit 9/17/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillfront rack step

CrossFit 9/16/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk

BurgFit 9/16/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 27-21-15-9 DB Snatch Wallballs (Time)27-21-15-9 DB Snatch 35/20 Wallballs 20/14 12 min cap Rx+: 50/35 Int: 25/15 14/10 Beg: 20/10 10/6MetconRest 3 min FT 16-12-8-6 Devil's Press Wtd Step Ups (Time)For Time 16-12-8-6 Single Arm Devil's Press 35/20 Weighted Box Step Ups (Single DB) 24"/20" 12 min cap Rx+: 50/35 Int: 25/10 Beg: 20/10 20"/16" Weighted Step Ups - Must have one hand around grip (Open Standard) Single Arm Devil's Press - MetconRest 3 min FT 9-6-3 Sandbag Cleans BBJO (Time)For Time 9-6-3 Sandbag Cleans 100/80 Burpee Box Jump Over 24"/20" 5 min cap Rx+: 30"/24" Int: 80/60 Step Overs Beg: 60/40 20"/16"

CrossFit 9/15/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillSingle Arm Dumbell

CrossFit 9/14/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillDeadlift (E2MOM14 @

Saturday 9/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 Burpees, DBS, T2B, PC, S2O (Time)Teams of 2 100 burpees 100 dB snatches 50/35 100 T2B 100 power cleans 95/65 100 shoulder to over head *E4MOM perform cals on the bike All male will perform 20 cal bike Co-ed will perform 18 cals All female will perform 16 cals Split reps as necessary Start with calories on the bike