Daily WOD

BurgFit 6/8/22MetconE12MOM36 30 Bike 25 GHD 20 Ski 15 Sandbag Squats (3 Rounds for reps)Every 12 minutes for 36 minutes (3 Rounds) : 30/24 Cal Bike 25 GHD Sit Ups 20/16 Cal Ski 15 Sandbag Squats 100/80 Rx+: 36/30 Cal Bike 24/20 Cal Ski Erg Medball GHD Sit-ups 14/10# Each round should be 10 minutes or less. Scale to be under 10 minutes. SCORE IS TIME FOR EACH ROUND. If you finish below 6 min/round, consider increasing the difficulty Int: 24/20 Weighted Situps 20/10 16/12 Cal Ski 80/60 Scaled: 20/16 Situps 12/8 60/40

BurgFit 6/622

Burgfit 06/03/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM30 Run, Rope Climbs, DU (5 Rounds for reps)E6MOM 30 min (5RD) 400m run 4/3 Rope climbs 50 DU Aim to have 60-90 seconds of rest each round. Rx+: Unbroken DUs Int: 12' Rope Climbs 25 DUs or 100 Singles Scaled: 200m Run 2:1 Rope Walk Ups 50 Singles

Burgfit 06/01/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5k Row (Time)Max Effort 5k RowCap: 25min Int: 4k Row Scaled: 2500m RowMetcon5min RestFT 50 GHD (Time)FT 50 GHD Cap: 5 min Rx+: Weighted GHD 20/14 Int: GHD to parallel or Weighted Sit Up 20/14 Scaled: BW Sit Up

Burgfit 05/30/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Several Option to break up the middle portion of the workout Option 1: 20 Rounds 5 Pullups 10 Push Ups 15 Air Squats Option 2: 10 Rounds 10 Pullups 20 Pushups 30 Air Squats Option 3: 5 Rounds 20 Pull Ups 40 Pushups 60

Burgfit 05/25/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 800 Run, HSPU, T2B, Burpee, DU (Time)For Time 800M Run 20 HSPU 30 T2B 40 Burpees 100 Double unders 40 Burpees 30 T2B 20 HSPU 800M Run 28 Min Cap 100m = 1 rep Stimulus: Don’t get sucked into the first half. Smooth and steady and then after the double unders, pick up the pace. Int: Elevated HSPU Knees to Chest 50 Dubs Scaled: 400m Runs DB Presses Knee Raises Sprawls Metcon3min RestFT 50 Goblet Squats (Time)For Time 50 Goblet Squats 53/35 5min Cap Attempt to go for as big of sets as possible! Shoot to finish in 3:00/3:30 Rx+: 70/53 Int: 35/26 Scaled: 26/18

Burgfit 05/25/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAmrap10 Run, Pull up, Push up, Air Squats (AMRAP - Rounds and Reps)10 Minute AMRAP 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats 50m = 1 rep Think of smooth and steady. Do not open up at full send!!! Rx+: With a vest 20/14 Int: Asst. Pull Up Asst. Push Up Scaled: Ring Rows Metcon3min RestAmrap 2 Rest 1, Bike, Row, Ski (AMRAP - Reps)2 Rounds for Total Cals 2 minutes Max Cal Bike 1 minute Rest 2 minutes Max Cal Row 1 minute Rest 2 minutes Max Cal Ski 1 minute Rest

Burgfit 05/23/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT KB DL, Bear Crawl, Row (Time)4 Rounds For Time 15 Double KB Deadlifts 53/35s 40ft Bear Crawl 15/12 Cal Row 40ft Bear Crawl 16 Min Cap Rx+: 70/53s Int: 35/26 Scaled: 26/15 10/7 Cal Row Metcon5min RestAMRAP14 Sit up, Wallball, KB Swing (AMRAP - Rounds and Reps)AMRAP14 5 Situps 5 Wallballs 20/14 5 KB Swings 53/35 50 DU after each round (stay the same) Add 5 reps to the situps, wallballs, KBS after each round Int: 14/10 26/15 25 DU or 100 Singles Scaled: 10/6 15/10 50 Singles

Burgfit 05/20/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT DP, cal Bike, DP (Time)For Time 15 Devil press 50/35 30/24 Cal bike 15 Devil press 10 min cap Be consistent on the first 15 Devil's Press, sprint the last 15. Int: 24/20 cals 35/20# Scaled: 20/16 20/10# Metcon3min Rest3RFT 20 DB Squats, 15 S2oH (Time)3RFT 20 Double DB squats 50/35 15 Double DB S2O 50/35 10 min cap Pick a weight where you can go unbroken in either movement. Int: 35/20 Scaled: 20/10 Metcon3min Rest5RFT 15 Push, 15 SU (Time)5 RFT 15 Push ups 15 Sit ups 10 min cap Breakup push ups early and often, do

Burgfit 05/18/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP3 REST1, Rope Climb,KB Step Up, KB Swing (AMRAP - Rounds and Reps)5 x AMRAP3 3/2 Rope Climbs 14 KB Box Step Ups 24"/20" 53/35# 21 Kettlebell Swings 53/35# Rest 1 min between AMRAPs - pickup where you left off. 1 Total Score for ALL AMRAPs. Very grip heavy workout, choose a weight you could do the KB swings in 2 sets or less. 19 min cap Rx+: 70/53 INT: 12' Rope Climbs 35/25 KB Scaled: 2:1 Rope Walk Ups 20/16" Box 25/10 KB Metcon5min Rest3RFT Ski, HSW, Bear Crawl (Time)3RFT 250m Ski 30ft HSW 60ft Bear Crawl Cap 9 min 50m