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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

BurgFit 9/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)3RFT 400m Run 30 Wallballs 20/14 20 Hang KB Snatches 53/35 Cap: 18min Snatches do NOT need to be performed alternating but must complete 10 on each arm Choose a scaling for the KB Snatches that you COULD perform all 10 per side unbroken while fresh. Rx+ 70/53 Int: 300m Run Wallball 14/10 KB 35/26 Beg: 200m Run Wallball 10/6 KB 26/18 MetconRest 5 minutes AFTER capFT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)For Time 50/40 Cal Bike 40 Med Ball Cleans 20/14 30 Jumping Lunges 20 KB

BurgFit 9/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP 15 Burpees, 50 DU, 400m Run (AMRAP - Rounds and Reps)12 min AMRAP 15 Burpees Over DB 50 DU 400m Run 100m = 1 rep You want to try to shoot for 4 minutes or faster per round. Trying to hit 3+ rounds. Choose scalings that allow you to stay moving on all items. Rx+: 15 Triple Unders Int: Step-overs 25 Dubs or 100 Singles 400m Run Beg: Sprawls 50 Single unders 200m RunMetconRest 5 minutesFT 30 T2B 40 DB Snatch, 50 DB Step-over (Time)For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 Dbl dumbbell box step-overs

BurgFit 9/17/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP 800 Run, Max C2B (AMRAP - Reps)5 min AMRAP 800m Run In remaining time: Max C2B Pull Up Score is total C2B pullups completed Choose a distance that you could complete in around 4 minutes or less. Int: Pullups Beg: 600m Run Ring Rows or Jumping pullups MetconRest 3 minutes5 AMRAP 1000m Row, Max Burpees (AMRAP - Reps)5 min AMRAP 1000m Row in time remaining Max Burpees Score is total burpees completed Int/beg 800m Row Choose a distance that you could complete in close to 4 minutes or less. MetconRest 5 minutesFT Goblet Squat, T2B, Kb Swing, HSPU, kb Lunge (Time)For

BurgFit 9/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36min 2R 15 DB Thruster, 20 BJO, 50ft Bear Crawl (4 Rounds for reps)Every 9min for 36 min 2 Rounds 15 DB Thruster 35/20 20 Box Jump Overs 24/20 50ft Bear Crawl Rx+ 50/35s Score each round Choose a weight for the DB thrusters that you are able to complete all 15 reps unbroken fresh, but it is a challenge to do so. Int: 2 Rounds 10 DB Thrusters 35/20 15 Box Jump Overs 20/16 50ft Bear Crawl Beg: 2 Rounds 10 Thrusters 20/10 15 Box Step-overs 25ft Bear Crawl

BurgFit 9/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP12 40ft WL 20 Pullups 10 Lateral Burpees (AMRAP - Rounds and Reps)AMRAP 12 20ft Single Arm OH Walking Lunge 35/20 (Per arm) 20 Pullups 10 Lateral Burpees Over DB 20ft = 1 rep Heart rate will get high after the burpees, fight to have good overhead position, break pullups into 3 sets at the most. Rx+: 50/35 Int: 25/20 Banded Pullups Beg: Front Rack Walking Lunge 20/10 Ring Rows Step Over BurpeesMetconRest 3 AMRAP12 15 Cal Bike 10 DB Thrusters 5 DB Snatch (AMRAP - Rounds and Reps)AMRAP 12 15/12 Cal Bike 10 DB

BurgFit 9/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconMidline and pressing endurance wods! Challenge yourself by holding consistent numbers on the runs and trying to go close to unbroken on all movements! FT 21-15-9 GHD Pushups Run (Time)For Time 21-15-9 GHD Situps Pushups 400m Run after each round 100m = 1 rep 14 min cap Int: Weighted Situps 20/10 Elevated Pushups Beg: Situps Banded PushupsMetconRest 2 min after cap FT 21-15-9 TTB DB Bench Run (Time)For Time 21-15-9 Toes To Bar DB Bench 35/20 400m Run after each round 100m = 1 rep 14 min cap Rx+: 50/35 Int: Toes to Eyes 25/15 Beg: Hanging Knee Raise 20/10 MetconRest

BurgFit 9/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsScaled: 4 Dumbbell Thrusters 35/20 6 Hanging Knee Raise 24 Singles MetconFT 50 Wallballs 100 BJO (Time)For Time: 50 Wallballs 20/14 100 Box Jump Overs 24"/20" Athletes can break up the reps however they want. 10 min cap Either hit a large set on the wallballs and chip away at box jump overs or hit quick sets chipping away at each. Legs will

BurgFit 9/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 100m Run 10 DB Snatch (AMRAP - Rounds and Reps)AMRAP 8 100m Run 10 Double DB Power Cleans 35/20 50m = 1 rep This is a DB cycling workout. Runs should be quick, the power cleans are to be done in 2 sets or less. Rx+: 50/35 Int: 25/15 Beg: 20/10Metcon3RFT 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 50m = 1 rep Midline endurance workout, go fast on the situps to make up

BurgFit 8/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM36 200m Run 20 DB Snatch 14 WBSO 200m Run (6 Rounds for reps)E6MOM36 200m Run 20 Alternating DB Snatch 50/35 14 Single DB Box Step Overs 24"/20" 200m Run 100m = 1 rep Score each round. Runs should take about a minute each, go unbroken on the DB Box step overs, that’s where you can win/lose the workout. Athletes can hold the DB anywhere on their shoulders. Int: 35/20 20"/16" Beg: 20/10 Unweighted Box Step Overs