Group Warm-Up WOD 20min AMRAP 10 Burpee 10 KB Swings (24/16) 10 Wall-Balls (20/14) 400m Run
Group Warm-Up WOD 800m Run 60 Toes-to-Bar 100 Wt. Lunges (45/25) 40 Pull-ups 800m Run
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
Group Warm-Up Strength Squats 5-5-5 WOD 4 RFT 12 Chest-To-Bar Pull-Ups 20 Wall-Balls (20/14)
Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb.
Group Warm-Up Strength Snatch 2-2-2-2-2-2 WOD 12min AMRAP 6 Snatches(95/65) 9 Toes-to-Bar 12 HR Push-ups
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Group Warm-up Strength Squat 3-3-3-3-3 WOD 15-12-9 Power Clean (185/135) Handstand Push-ups
Group Warm Up WOD “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats
Strength Power Snatch 1-1-1-1-1-1 WOD 15 min AMRAP: 6 Power Snatch (95/65) 7 Toes-to-bar 9 Hand Release Push-ups 15 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!