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

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/14/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 100m Run 20 WB 30 Box Jumps 40 PU 50 DU 60 Hang Snatch (Time)Teams of 2 12 Days of Christmas Style 100m Partner Run 20 Wallballs 20/14 30 Box Jumps 24"/20" 40 Pull Ups 50 Double Unders 60 Hang Snatches 95/65 40 min cap Split Reps Up as Necessary 100m Run, then 20 Wallballs 100m Run, then 30 Box Jumps 20 Wallballs 100m Run

CrossFit 11/13/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill15 min to find heavy push press double and push jerk doublePush Press (Heavy Double)Push Jerk (Heavy Double)MetconAMRAP20 Buy In 150 RKBS 30 DU 200m Run 15 WB (AMRAP - Rounds and Reps)AMRAP 20 Buy In: 150 Russian KB Swings 70/53 *30 DU Every time you put the kettlebell down* Remaining Time: 200m Run 15 Wallballs 20/14 100m = 1 rep Score is Rounds and Reps of Run and Wallballs Int: 53/35 60 Singles 14/10 Beg: 100 Reps 25/18 30 Singles 10/6

CrossFit 11/12/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean Waves 3-2-1 (3 Rounds for reps)3 Rounds/Waves Round 1: 65-70-75% Round 2: 70-75-80% Round 3: 75-80-85% Each Round you will perform 6 lifts: 3 Power Cleans @ 65% 2 Power Cleans @ 70% 1 Power Cleans @ 75% Rest 3@70% 2@75% 1@80% Rest 3@75% 2@80% 1@85% Score highest 3 Rep 2 Rep 1 RepEvery 7 minutes for 21 minutes (3 Rounds) Clean Waves 3-2-1 (3 Rounds for reps)3 Rounds/Waves Round 1: 65-70-75% Round 2: 70-75-80% Round 3: 75-80-85% Each Round you will perform 6 lifts: 3 Power Cleans @ 65% 2 Power Cleans @ 70% 1 Power Cleans @ 75% Rest 3@70% 2@75% 1@80% Rest 3@75% 2@80% 1@85% Score highest 3

CrossFit 11/11/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 Cap: 35min RX: 45/35# plate (if a 35# plate is not available, you can stack a 25 and 10# or hold a 35# DB with both hands overhead. Int: 2 Rope Climbs to 12' 10 Toes to eye level 25/15# plate Beg: 4 rounds 6 Rope Walk-ups 10 Knee Raises 21 lunges (no weight) 300m Run

Saturday 11/07/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 KBS, Row, BJ, WB, GS, RC (Time)For Time Teams of 2 150 KB swings 53/35 125 Cal Row 100 Box jumps 24/20 75 wall balls 20/15 50 goblet squats 25 Rope climbs INT: 35/26 step ups 15/10 20 Rope climbs to 12 feet BEG: 26/18 10/8 40 rope walk ups

CrossFit 11/6/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (Heavy Single)20 min to find heavy single MetconFT 21 15 9 Double DB Snatch GHD (Time)For Time 21-15-9 Double DB Snatch 50/35 GHD Sit Ups 12 min cap Int: 35/20 Weighted Sit Ups 20/10 Beg: Alternating DB Snatch Sit Ups