Group Warm-Up WOD For Time: 1200m Run 21 KB Swings (32/24) 21 Burpees 800m Run 15 KB Swings 15 Burpees 400m Run 9 KB Swings 9 Burpees
Group Warm-Up Strength 3-3-2-2-1-1 WOD 10min ARMAP 10 Power Snatches (75/55) 3 Bar Muscle Ups
Group Warm-Up WOD KB’s Part A: 1/2 Tabata (4 rounds :20/:10) Russian Swings Rest 2 Min 1/2 Tabata Waiters Carry (Arm Overhead) Alternating Arms Ea. Set Rest 2 Min 1/2 Tabata Swings Part B: Floor Press 3×8 Ea Side Single Arm Front Rack Squats 3×8 Ea. Side Single Arm/ Single Leg Deadlift 3×8 Ea. Side
Group Warm-Up Strength Thrusters 2-2-2-2-2 WOD For Time: 50-40-30-20-10 Wall-Balls (20/14) Double Unders
Don't forget about our weightlifting meet starting at 10am!!!!!!!
Cinco De Mayo!!!!
May The Fourth Be With You!
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 3 RFT 15 Burpees 30 Wall-Balls (20/14) 400m Run
Group Warm-Up Skill Turkish Get-ups WOD KB Circuit
Group Warm-Up Strength Front Squats 3-3-3 WOD 15min AMRAP 10 Thrusters (95/65) 15 Pull-ups 20 Box Jumps (24/20)
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!