Group Warm-Up Strength Press 5-5-5 WOD 12min AMRAP 10 Thrusters (95/65) 12 Chest-to-Bar Pull-Ups
Group Warm-up WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Group Warm-Up Strength Front Squat 5-5-5 WOD 21-15-9 Cleans (155/105) HSPU
Group Warm-Up WOD 4 RFT 400m Run 12 Box Jumps 9 Thrusters (135/95)
Group Warm-Up Strength Bench Press 5-5-5 Partner WOD 100 HR Push-ups 100 Strict Chin-ups 100 Ring Dips 100 Ring Rows
Group Warm-Up WOD For Time: 1200m Run 50 Wall-Balls(20/14) 50 Sit-ups 800m Run 40 Wall-Balls 40 Sit-ups 400m Run 30 Wall-Balls 30 Sit-ups
Group Warm-up Skill 10min EMOM 6 HSPU WOD 4 RFT 21 KB Swings (32/24) 42 Weighted Lunges (45/25) 80 Double Unders
Group Warm-Up Skill Clean and Jerk WOD “Grindy” 20min AMRAP 1 Clean and Jerk (135/95) 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Squats 2 Clean and Jerks 1 round of Cindy 3 Clean and Jerks 1 round of Cindy …….
Group Warm-Up Strength Back Squat 10-10-10 WOD 3 RFT 21 Toes-to-bar 15 Hang Power Snatch (95/65) 6 Burpee Over Bar
Group Warm-up WOD 30min AMRAP 10 Burpees 20 Wall-Balls 400m 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!