Group Warm-UP WOD For Time: 9-15-21 Power Cleans (185/125) Burpee Over Bar 800m Run after each round
Group Warm-Up Strength RDL 8-8-8 WOD 21-15-9 HSPU Weighted Lunges (ea. Leg)(45/25) Box Jumps (24/20)
Power Cleans Teaching progression Power Cleans Practice
Group Warm-Up Strength Press 5-5-5 WOD 5 RFT 5 Press 7 Hang Power Snatches 9 Front Squats M=95 F=65
Group Warm-Up WOD For time: 400m Run 15 Thrusters (135/95) 400m Run 30 HR Push-Ups 400m Run 45 T2B 400m 60 Wall Balls (20/14) 400m 75 KB Swings (53/35)
We will be doing “Murph” on Monday 5/28/18 at 9am. We will run only one class that day. Come an join us. If you have a 20# vest and want to wear it, please bring it. If you have any other questions please let us know. Hope to see you all there.
Group Warm-Up Strength 5-5-5 WOD 4 RFT 10 Snatches (95/65) 15 Burpee Over Bar
Group Warm-Up WOD 20min AMRAP 10 Thrusters (95/65) 10 Box Jumps (24/20) 10 KB Swings (24/16) American
Group Warm-Up WOD 7 RFT 15 OHS (95/65) 21 Pull-Ups
Lecture Deadlift Strength Deadlift WOD More Deadlift!!!!
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!