Group Warm-Up Strength RDL 8-8 WOD 15min AMRAP 8 Thrusters (95/65) 12 Box Jump Overs (24/20) 16 Front Rack Lunges (95/65)
Group Warm-Up WOD For Time: 1200m Run 50 Pull-ups 100 V-ups 50 Ring Rows 100 KB Swings 50 Chin-ups 1200m Run
Group Warm-Up Strength Press 8-8-8 WOD 3 RFT 10 Toes-To-Bar 10 Shoulder-to-Overhead (135/95) 10 Burpee Over Bar
Group Warm-Up 20 Lunges 10 Push ups 10 Chin-ups 20 V-ups 20 Bridges WOD A 3 Rounds 500m Row WOD B “Power Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips
Warm-Up Walking Stretches 20 Squats 10 Push-Ups 10 Chin-ups 20 Sit-ups 10 Single Leg Bridges (ea. Leg) Strength Front Squats 5-5-5-5 WOD 3 RFT 25 Push Press (95/65) 50 Wall-Balls (20/14) 100 Double Unders
Group Warm-Up WOD For Time: 21-15-9 KB Swings (32/24) KTE Then 800 Single Arm Farmers Carry Then 9-15-21 KB Swings KTE
Group Warm-Up WOD Alt. EMOM x20 Even: 1 Round of Cindy 5 Pull-Ups 10 Push-ups 15 Squats Odd: 3 Deadlifts (315/205)
Group Warm-Up WOD 5RFT 10 Power Cleans (135/95) 15 Burpee Box Jumps (24/20) 20 HR Push-ups 400m Run
Group Warm-Up Strength Hang Power Snatch 3-3-3-3-3 WOD For Time: 21-15-9 Hang Power Snatch (95/65) Toes-2-Bar
Group Warm-Up Skill HSPU WOD For Time: 50 Double Unders 30 HSPU 35 Double Unders 20 HSPU 20 Double Unders 10 HSPU
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!