Group Warm-Up WOD “1492” 10 RFT: 1 Clean & jerk 155#/ 105# 4 Hang Power Cleans 9 Deadlifts 2 Front Squats
Group Warm-Up WOD For Time: 30 Thrusters (95/65) Then 5 RFT 15 Pull-ups 200m Run 15 Ring Dips Then 30 Thrusters
Group Warm-Up Strength Squat 1 Rep Max WOD For Time: 100 Wall-Balls (20/14) at the top of every minute perform 3 Burpees
Group Warm-Up WOD For Time: 400m Run Rest 1min 800m Run Rest 2min 1200m Run Rest 3 Min 800m Run Rest 2 Min 400m Run
Group Warm-Up Strength 5-5-5-5-5 WOD Max Reps 2min of HSPU REST 2min 2min of Double Unders REST 2min 2min of Air Squats
Group Warm-Up Skill Muscle Up Progression WOD Pre and Post WOD Complete 500m Row “AMANDA” 9-7-5 Muscle Ups Snatch (135/95)
Group Warm-Up Strength Squat 5-5-5 WOD 4 RFT 30 Push Ups 30 Sit Ups 30 Walking Lunges
Group Warm-Up WOD For Time: 1200m Run 8 Rounds 5 HSPU 10 Chest-to-Bar Pull-ups 15 Squats Then 100 Double Unders
Group Warm-Up WOD 12min AMRAP 5 Cleans (185/125) 10 Box Jumps (30/24) Strength Barbell Rows 8-8-8
Group Warm-Up WOD 6 RFT 12 Ring Dips 36 Wt Lunges (45/25) 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!