Group Warm-up Strength RDL 8-8-8 WOD 3 RFT 10 Deadlifts (315/225) 25 Ring Rows 400m Run
Group Warm-Up WOD 6 RFT 7 Hang Power Cleans (155/105) 9 Deficit Push-ups 12 Box Jumps (24/20) 15 Wt. Sit-ups (45/25)
Group Warm-Up Strength Push Press 5-5-5-5-5 WOD 3 RFT 10 Thrusters (135/95) 15 Burpee Over Bar 20 KB Swings (32/24) (American)
Group Warm-Up WODS Part A: 12min EMOM Odd Min= 5 C2B Even Min= 5 Ring Rows Rest 5 Min Part B: 21-15-9 T2B HSPU
Group Warm-Up Strength OHS 3-3-3-3-3 WOD 3 RFT 12 Snatches (75/55) 21 HR Push-ups 42 Double Unders
We will only have one class Memorial Day! We will be doing “Murph” at 9am on Monday 5/29/17 If you have a vest bring it!
Group Warm-Up WOD For Time 18-15-12-9-6-3 Thruster (95/65) Box Jumps Over (24/20) At the end of each round complete 1 ROPE CLIMB!
Group Warm-Up Strength/Skill Dips 10-10-10-10-10 Add Weight if able WOD For Time 21 HSPU 9 Front Squats (135/95) 15 HSPU 15 Front Squats 9 HSPU 21 Front Squats
Group Warm-Up WOD For Time 1200m Run 21 Deadlifts (225/155) 21 Burpee Over Bar 800m Run 15 Toes-to-Bar 15 DB Snatches (45/25) 400m Run 15 Burpee Over Bar 15 Deadlifts (225/155) 800m Run 21 DB Snatches (45/25) 21 Toes-to-Bar 1200m Run
Group Warm-Up Strength Press 5-5-5 WOD 5 Rounds 50 Double Unders Max Rep Wall-Balls (20/14)
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!