No Sweat Intro

The best fitness facility in Sunbury, OH! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit Sunbury, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(740) 217-4077 198 North Columbus Street
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CrossFit

Saturday 11/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Wod 2 and 3, partners may perform double unders simultaneouslyT3 Part 1 (AMRAP - Rounds and Reps)2 partners work 1 partner rests AMRAP 8min 10 Sync Front Squats 95/65 5 Sync Jerks 25 Double unders (1 Partner performs) Rx+ 135/95 Int: 75/55 12 Double Unders or 50 Single Unders Beg: 45/35 25 Single Unders MetconRest 2 minutesT3 Part 2 (AMRAP - Rounds and Reps)AMRAP 8 10 Sync Single arm DB Thruster 50/35 5 Sync TTB 25 double unders (2 Partners perform) Int: 35/20 12 Double Unders or 50 Single Unders Beg: 20/10 25 Single UndersMetcon2 minute RestT3 Part 3

CrossFit 11/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 100 cal 150 KBS 200 WB 150 Goblet 100 cal ski (Time)Teams of 2 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/10 150 Goblet Squats 53/35 100 Cal Ski 1 partner is running 200m, the other is chipping away at the chipper 35 min cap Int: 80 cal bike 35/20 14/10 80 cal ski Beg: 25/15 10/6

CrossFit 11/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBuy in 2k Row 10RFT 18 DU, 6 cals Bike, 3 Devil Press Buy out 2k Ski (Time)Buy in 2K row 8 Rounds 18 Double Unders 6/5 cals Bike 3 Devil Presses 50/35 Buy out 2k Ski Cap 35min *Scale row/ski to finish within 7-10 min* If not enough rowers, start with ski and end with row Int: 1500m 9 double Unders or 36 Single Unders 35/20 Beg: 1250m 18 Single Unders 4/3 cals bike 20/10#

CrossFit 11/23/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (Heavy Double)20 min to find heavy double MetconFT 50 TTB Pistols Burpees Front Squats (Time)For Time 50 Toes to Bar 50 Alternating Pistols 50 Burpees 50 Front Squats 95/65 14 min cap Int: Toes to Eyes Banded Pistols 75/55 Beg: Toes to Rig Pistols to Box 45/35

CrossFit 11/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30RFT T3 10 Cal Bike 5 PC 5 Burpees Over Barbell (Time)Teams of 3 30 Rounds For Time 10/8 Cal Bike 5 Power Cleans 95/65 5 Lateral Burpees Over the Barbell 40 min cap Rx+: 135/95 Bar Facing Burpees Int: 12/8 Beg: 10/6 45/35 Step Overs *Scale to have all power cleans touch and go, short sprint!*

CrossFit 11/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean Complex (Power Clean + 2 Push Jerks) (18 min to find Heavy Set of the Day )Clean Complex Power Clean + 2 Push JerksMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsFemale Thrusters: 35# 12 min cap Int: Banded Pull Ups Beg: Ring Rows

CrossFit 11/19/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetPerform OHS 5x5, after each set perform 60s Weighted Chinese Plank AND 15 GHD Sit Ups. Chinese Plank must be unbroken. Overhead Squat (5x5 @ 60-70% of Snatch 1RM )Chinese Reverse Plank (60s )Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don't allow your hips to sag/drop. Every second is a "rep"GHD Sit-ups (15 reps)Metcon3RFT 10 Bar Facing Burpees 10 Snatches 75/55 (Time)3 Rounds For Time 10 Lateral Burpees Over Bar 10 Snatches 75/65 6 min cap Rx+: 115/75 Int:

CrossFit 11/18/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill16 min Sumo Deadlift (Heavy Set of 5 )Metcon3RFT 30 Cal Bike 20ft DB Front Rack Lunge 10 Renegade Rows (Time)3 Rounds For Time 30/24 Cal Bike 20ft Double DB Front Rack Lunge 50/35 10 Renegade Rows (1-1-2-2 count) 17 min cap Int: 35/20 Beg: 25/20 cal Single DB Front Rack Lunge 20/10