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)
Group Warm-Up WOD “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups
Group Warm-Up Strength Power Clean 2-2-2-2-2 WOD 3 RFT 12 Power Cleans (135/95) 9 Front Squats 6 Push Press
Group Warm-Up Skill HSPU 7min EMOM 3 Strict HSPU WOD 20min AMRAP 5 L-Pull-Ups 10 HSPU 15 Deadlifts (185/125)
Group Warm-up Strength Squat 5-5-5 WOD 5 RFT 10 Power Snatches (95/65) 10 Burpee Over Bar
Group Warm-Up WOD 4 RFT 800m Run 20 Toes-2-Bar 15 Box Jump Overs(24/20) 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!