CrossFit April 20, 2020
CrossFit 4/20/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Click here to find any of our previous recorded classes or 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-up400m Run 3 Rounds 10 Bird Dogs 10 Single Leg RDL (each leg) 10 Jumping Squats SkillTempo Deadlift (3 reps)EMOM for 15 minutes 3 Tempo Deadlifts 3 Second Descent, same weight throughoutMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 Asc Reps 3
BurgFit April 20, 2020
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
Kids Fit April 20, 2020
KidsFit 4/20/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconAMRAP 12 PU, BJ, RB, LH (AMRAP - Reps)12 min AMRAP 5 push ups 5 broad jumps 5 reverse burpees 5 lateral hops Add 5 reps each round until 12 minutes is up
BurgFit April 18, 2020
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.
CrossFit April 18, 2020
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 April 17, 2020
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
CrossFit April 17, 2020
crossfit 4/17/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 3 Rounds: 10 PVC Good Mornings 10 PVC Back Squats 10 PVC Behind the neck strict press 10 Overhead Squats SkillSnatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )3 Hang Power Snatches 2 Power Snatches 1 Squat Snatch Touch and Go, if you let go before completing all reps the complex is over. This is a lot of reps go LIGHTER and focus on
Kids Fit April 17, 2020
Kidsfit 4/17/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconBACKPACK FRIDAY Run, BOBP, SU (Time)E5MOMx3 Run 3 laps 10 Burpees over back pack 10 sit ups
CrossFit April 16, 2020
CrossFit 4/16/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 2 Rounds: 20 Bird Dogs 20 Shoulder Taps 15 Kang Squats 30s Handstand Hold/PlankSkillShoulder Press (4x10)Barbell Row (3x10)MetconMetcon (Time)5RFT: 10 Barbell Thrusters (Light) 20 Single Arm DB Swing 30ft Front Rack Lunge 1 min rest between rounds 27 min cap. Think of Light as 95/65 DB Swings to Eye level , 10 total per side, do NOT need to alternate. INT/BEG: Barbell Lunge
BurgFit April 16, 2020
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