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
Group Warm-Up Strength Deadlift 3-3-2-2-1-1 WOD For Time 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups
Group Warm-Up WOD “Jared” 4 RFT 800m Run 40 Pull-ups 70 Push-ups
Group Warm-Up Strength Press 5-5-5 WOD “Grace” For Time: 30 Clean and Jerks (135/95)
Group Warm-Up Partner WOD 76 Reps of everything. 1 Person Working at a time. Liberty Lunges Constitution Curls (empty Bar) Star Spangled Sit-ups BBQ Box Jumps Patriotic Pull-ups Bravery Burpees Revolutionary Ring Rows Proclamation Push-ups Spirit Squats Pride Push Press (empty bar)
Group Warm-Up Strength Front Squats 3-3-3 WOD 3 RFT 75 Double Unders 50 Air Squats 25 HR Push-ups
Group Warm-Up WOD 4 RFT: 50 Double Unders 15 Ring Dips 800m Run 15 OHS (95/65)
Group Warm-Up Strength Deadlift 5-5 WOD 5 RFT 25 Wall-Balls (20/14) 15 KB Swings (32/24)
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!