Group Warm-Up Strength Hang Cleans 3-3-3-3 WOD 5 RFT 9 Hang Cleans (185/135) 12 Box Jumps (30/24)
Group Warm-Up Skill 12min EMOM Odd- 5 HSPU Even- 5 Strict Toes-To-Bar WOD 3 RFT 10 HSPU 30 Hollow Rocks 50 Double Unders
Group Warm-Up Strength Squats 8-8-8 WOD 5 RFT 24 Wt. Lunges (45/25) 5 Muscle Ups MOD WOD 5 RFT 24 Lunges 15 Pull-ups 15 HR Push-Ups
Group Warm-up WOD 5 Rounds 400m Run 1 Rope Climb 30 1 Arm KB Snatch (24/16) 1 Rope Climb 30 Wall-Balls (20/14) 1 Rope Climb
Group Warm-Up Strength Deadlift 5-5 WOD 15min AMRAP 30 Squats 20 Ring Dips 10 Deadlifts (225/155)
Group Warm-Up WOD For Time: 1200m Run 5 Rounds 10 Hang Power Snatches(95/65) 15 OHS (Same Bar) 20 Hollow Rocks Then 1200m Run
Group Warm-Up Strength Press 5-5-5 WOD 12min AMRAP 10 Thrusters (95/65) 12 Chest-to-Bar Pull-Ups
Group Warm-up WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Group Warm-Up Strength Front Squat 5-5-5 WOD 21-15-9 Cleans (155/105) HSPU
Group Warm-Up WOD 4 RFT 400m Run 12 Box Jumps 9 Thrusters (135/95)
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!