Group Warm-Up Skill Handstand progression and HSPU WOD “Diane” 21-15-9 Deadlift (225/155) HSPU
Group Warm-Up Strength Squat 5-5-5 WOD 4 Rounds 25 Squats 25 HR Push-Up 25 Lunges 25 Double Unders
Group Warm-Up WOD For Time: 21 Turkish Get-Ups 50 Double Unders 21 1 Arm KB OHS (Left) 50 Double Unders 21 1 Arm KB OHS (Right) 50 Double Unders 21 Turkish Get-Ups Men= 32KG Women= 24KG
Group Warm-Up Strength Deadlift 3-2-1-1 WOD For Time: 15-12-9-9-12-15 Deadlift (225/155) Burpees
Group Warm-Up WOD For Time: 1200m Run 60 Power Snatches (95/65) 60 Ring Dips 1200m Run
Group Warm-up Strength Press 5-5-5 WOD 12min EMOM Odd-10 HSPU Even- 4 Cleans (185/145)
Group Warm-Up WOD “The Gauntlet” 30min AMRAP “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-ups Then “Karabell” 10 Rounds 3 Power Snatches (95/65) 10 Wall-Balls (20/14) Then AMRAP of Cindy for the remaining 30min 5 Pull-ups 10 Push-ups 15 Squats Total Rounds of Cindy!!!
Group Warm-Up WOD 9/11 Tribute For Time: Buy In- 343 Single Unders-Number of Firefighters Killed 60 Situps-Number of Police Officers Then 7 Rounds of 9 Box Jumps (24/20) 11 American KBS (24/16) 9 Front Squats (135/95) 11 Toes to Bar
Group Warm-Up WOD For time: 5 rope climbs 75 thrusters, 75 lb. 50 ring dips 5 rope climbs 50 overhead squats, 75 lb. 75 sit-ups 5 rope climbs
Group Warm-Up Strength RDL 8-8-8 WOD 4 RFT 60 Double Unders 30 Wall-Balls (20/14) 15 Deadlift (225/155)
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!