BurgFit 7/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 2 min between AMRAPsAMRAP4 400m Sandbag Cleans (AMRAP - Reps)AMRAP 4 400m Run Max Sandbag Cleans 80/60 in the remaining time. Rx+ 100/80 Int: 60/50 Beg: 200m Run 40/30 Scale run to be 1:30-3 minutes max. MetconAMRAP4 500m Ski/Row BBJO (AMRAP - Reps)AMRAP4 500m Ski (Row If not available) Max Burpee Box Jump Overs 24/20 in remaining time Int: Scale Row to be 1:30-3 min max. Burpee Box Jumps Beg: Burpee Step Overs MetconAMRAP4 .5mi Bike GHD (AMRAP - Reps)AMRAP 4 .5 mi bike Max GHD Situps in remaining time Int: Weighted Situps 20/10 Beg: .3 Situps
Saturday 7/4/20Warm-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.
BurgFit 7/1/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT: DB DT DU (Time)For Time: 5 Rds Dumbbell DT 35/20 20 DU 4 Rds Dumbbell DT 40 DU 3 Rds Dumbbell DT 60 DU 2 Rds Dumbbell DT 80 DU 1 Rd Dumbbell DT 100 DU 30 min cap 1 Round of DT = 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Rx+: 50/35 Int: 1/2 DU or 2x Singles 20/10 Beg: SinglesThis workout is grip intensive! Choose an appropriate weight!
BurgFit 6/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP10 Asc Sandbag Lunge Burpees (AMRAP - Rounds and Reps)Ascending Reps (add 2 reps after every round) 2 Sandbag Lunges (Total) 80/60 2 Burpees 200m Run after each round 100m = 1 rep Rx+: 100/80 Int: 60/40 Beg: 40/30 SprawlsMetconRest 5 min (directly after workout into) Dsc SB Cleans Devil's Press (Time)10-8-6-4-2 Sandbag Cleans 80/60 5 Devil's Press Between Rounds 35/20 Ends on cleans 10 min cap Rx+: 100/80 Int: 60/40 SB Beg: 40/30 SB 20/10 DB
BurgFit 6/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 20 WB 15 PU 100 Run (Time)4RFT: 20 Wallballs 20/14 15 Pullups 100m Run 11 min cap Int: Banded Pullups 14/10 Beg: Ring Rows 10/6MetconRest 4 min AFTER cap 3RFT 20 Bike 15 TTB 10 PU (Time)20/16 Cal Bike 15 Toes to Bar 10 Pushups 10 min cap Int: 16/12 Toes to Eyes Elevated Beg: 10/8 Hanging Knee Raise Banded
BurgFit 4/20/20AnnouncementsClick 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/251979792 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Click here for the WOD stimulus of the day! https://www.youtube.com/watch?v=pJtfgGmR5vwWarm-upWarm-up core, posterior, burpees2 minutes cardio then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesMetconMetcon (Time)3 Rounds For Time 50 wall balls 25 KB swings 17 min cap Perform Goblet squats if no available wall. If your KB
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.
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
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