Group Warm-Up WOD 4 RFT 50 Wall-Balls (20/14) 40 V-Ups 30 Burpees
Group Warm-Up Strength Press 5-5-5 WOD 50-40-30-20-10 Double Unders HR Push-ups
Group Warm-Up WOD 12.3 Open WOD 18 minutes AMRAP: 15 Box jumps (24/20) 12 Push press (115/75) 9 Toes-to-bar
Group Warm-up Strength Squat 8-8-8 WOD 4 RFT 9 Toes-To-Bar 12 Thruster (95/65) 15 Pull-ups
Group Warm-Up Strength Deadlift 5×3 WOD 3 RFT 12 Snatch grip Deadlift 9 Hang Power Snatches 6 OHS M= 95 W= 65
Group Warm-Up WOD “EVA” 5 RFT 800m Run 30 KB Swings (32/24) 30 Pull-Ups
Group Warm-Up Strength Hang Power Clean 3-3-3-3-3 WOD “Donkey Kong” 21-15-9 Burpees KB Swings (24/16) Box Jumps (24/20)
Group Warm-Up Strength Wt. Chins 8-8-8 WOD “JT” 21-15-9 HSPU Ring Dips Push-ups
Group Warm-Up Strength Front Squat 3-3-3-3 WOD 15min AMRAP 3 Front Squat (185/125) 6 Push-Ups 9 Wall-Balls (20/14)
Group Warm-Up WOD 21-15-9 Thrusters (95/65) Pull-Ups Burpee Over 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!