Pulling Friday! Bring your tall Socks and lifting shoes!
Group Warm-Up WOD 3 RFT 10 Snatches (135/95) 30 Pull-ups 50 Burpee over Bar
Group Warm-Up Strength Press 5-5-5 WOD 21-15-9 Deficit Push-Ups Wall-Balls (20/14) 42-30-18 Double Unders
Fun With KB's. Goblet Squats, KB Swings and rows!
Group Warm-Up Strength Front Squat 3-3-3-3-3 WOD 10min AMRAP 10 HSPU 15 Lunge Steps (94/65)
Group Warm-Up WOD 20min AMRAP 10 Burpee 10 KB Swings (24/16) 10 Wall-Balls (20/14) 400m Run
Group Warm-Up Skill Snatch WOD For Time: 9 Snatches (135/95) 5 Strict HSPU 7 Snatches 10 Strict HSPU 5 Snatches 15 Strict HSPU
Group Warm-Up WOD 800m Run 60 Toes-to-Bar 100 Wt. Lunges (45/25) 40 Pull-ups 800m Run
Group Warm-Up Strength Bench Press 5-5-5 WOD 4RFT 400m Run 21 Thruster (95/65)
Group Warm-Up WOD “Filthy Fifty” For time: 50 Box jump (24/20) 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 (20/14) 50 Burpees 50 Double unders
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!