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)
Group Warm-Up WOD “Helluva Helen” 4 RFT 21 KB Swings (American) 12 Pull-ups 400m Single Arm KB Carry. Switch arms halfway.
Group Warm-Up Strength Squat 5-5-5 WOD 15min AMRAP 20 Lunges (45/25) 30 Sit-ups 400m RUN
Group Warm-Up WOD 3 RFT 150 Single Unders 50 Air Squats 30 HR Push-ups 20 Strict Pull-ups
Group Warm-Up Strength RDL 8-8-8 WOD “JT” 21-15-9 HSPU Ring Dips Push-ups
Group Warm-Up WOD For Time: 1200m Run 21 KB Swings (32/24) 21 Burpees 800m Run 15 KB Swings 15 Burpees 400m Run 9 KB Swings 9 Burpees
Group Warm-Up Strength 3-3-2-2-1-1 WOD 10min ARMAP 10 Power Snatches (75/55) 3 Bar Muscle Ups
Group Warm-Up WOD KB’s Part A: 1/2 Tabata (4 rounds :20/:10) Russian Swings Rest 2 Min 1/2 Tabata Waiters Carry (Arm Overhead) Alternating Arms Ea. Set Rest 2 Min 1/2 Tabata Swings Part B: Floor Press 3×8 Ea Side Single Arm Front Rack Squats 3×8 Ea. Side Single Arm/ Single Leg Deadlift 3×8 Ea. Side
Group Warm-Up Strength Thrusters 2-2-2-2-2 WOD For Time: 50-40-30-20-10 Wall-Balls (20/14) Double Unders
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!