Group Warm-UPStrengthFront Squats5x3WOD50-40-30-20-10OH Lunges (45/25)HR Push-Ups
Group Warm-UpWOD6 RFT15 Front Squats (135/95)10 Ring Dips
WORKOUT 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. rowM-20lbsF-14lbs
Group Warm-UpWOD4 RFT15 Deadlifts (225/155)3 rounds of Strict Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Group Warm-UpStrengthPress3x5WOD12min AMRAP9 Shoulder-2-OH15 KB Swings (24/16)21 Double Unders
Group Warm-UpWODRAVENFor Time:100 Wall-Balls (20/14)80 Sit-ups60 Pull-ups40 Box Jumps (30/24)20 Power Cleans (185/125)
Group Warm-UpStrengthOverhead Squat3x5WODFor Time15-12-8Toes-To-BarOverhead Squats19-8-4Burpee Over BarThrustersM-95W-65
Group Warm-UpWOD"EVA"5 RFT800m Run30 KB Swings (32/24)30 Pull-Ups
Group Warm-UpStrengthDeadlift3x5WOD3 RFT15 Power Snatches15 ThrustersM-95F-65
Group Warm-UpPartner WODFor Time:100 Pull-Ups100 Overhead Lunges (45/25)100 HR Push-Ups100 Wall-Balls (20/14)1200m Run
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!