Come join us on Monday May 27th for Murph. We will be running two heats of the workout at 7:30AM & 9AMGuests please arrive 10--15 minutes early to register.There will be no strength classes, open gym or regular CrossFit classesthat day."Murph"For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb)Partition … Continue reading Attention Members:Memorial Day Murph
Group Warm-Up WOD – “Halloween Howl” Complete 31 reps of each of the following in any order for time:Boo BurpeesSpooky Sit-UpsWitches Wall-BallPumpkin Push-Presses (45/35)Lurking Lunges (31 each leg)Petrified Pull-UpsSkeleton SquatsDecomposing Deadlifts (185/135)Phantom Push-upsHaunted Hanging Knee Raises
Group Warm-UpStrengthDeadlift to a max singleWOD "Diane"21-15-9 reps of:225/155 pound DeadliftHandstand push-ups
Group Warm-Up"Fight Gone Bad!"Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute … Continue reading Tuesday 10/29/19
Group Warm-UpStrength Clean & Jerk to a max singleWOD - "Grace"30 Clean and Jerks 135/95
Group Warm-UpLegless, 2015 Games Workout27 Thrusters (95 / 65 lbs)4 Legless rope climbs21 Thrusters (95 / 65 lbs)3 Legless rope climbs15 Thrusters (95 / 65 lbs)2 Legless rope climbs9 Thrusters (95 / 65 lbs)1 Legless rope climbs
Group Warm-UpEvery 1:30 for 8 Rounds2 Snatches (ascending weight)5 Rounds200m Run5 Hang Snatches (115/85)
Group Warm-UpDeadlift3X53 Rounds For Time15 Front Squats (135/95)50 Double Unders15 CTB Pull-ups
Group Warm-Up4 Rounds, 3 min a round10 DB Weighted Step ups per legMax Effort Strict Pull upsFor Time:21-15-9Deadlifts (275/185)Ring Dips
Group Warm-Up20 minutes to work onTurkish Get-ups10min AMRAP200m One arm Farmers Carry50ft Bear Crawl
Group Warm-UpBack Squat3-3-3+ (70-80-90% of 90%1RM+10#)For Time3 Rounds8 Hang Clean and Jerk (155/105)16 Toes to Bar
CrossFit is infinitely scalable. What does that mean? It means that your first day, the coaches at CrossFit Emerald Isle will assist you in finding the right weight, the right number of repetitions, the right movement, so that you can train to your potential, that day. Each day small gains are made, and as you get better, the coaches at CrossFit Emerald Isle will assist you and ensure that you receive the maximum benefit.
CrossFit is efficient. In one hour’s time, we take a small class through a warm up, teach the movements for the day, and run the Workout Of the Day (WOD). In one hour, you will likely be more productive than you are in one week at your standard gym. All of this happens under the watchful eye of the fully qualified coaches.
Try it out!