Group Warm-UpStrengthSquat 3x5WOD8 Minute AMRAP15 Wall Ball10 Knees to elbows5 Burpee Box Jumps
Group Warm-Up WOD6 RFT400m Run9 Pull-ups15 American KB Swings (24/16)
Strength Deadlift 3-2-2-1-1 WOD For Time: "Diane"21-15-9DeadliftHandstand Pushups
Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories. Post … Continue reading Thursday 8.22.19
Group Warm-UpStrengthPress3x5WOD - 4 rounds for time of:21 KB Swings15 KB Goblet Squats12 KB Rows each arm9 KB One Arm Presses each arm
WOD "FIVE SEVEN"Five rounds for time of:7 Handstand push-ups7 Deadlifts 225/1557 Knees to elbows7 DB Thrusters7 Burpees7 Kettlebell swings 7 Pull-ups
Group Warm-UpStrengthFront Squat 5x3WOD - for Time50 Double unders50 Squats50 Double Unders50 Push-ups50 Double Unders50 Sit-ups50 Double Unders50 Back extensions
Group Warm-upWODPart 1CrossFit Benchmark "Helen"3 Rounds For Time400 meter Run21 Kettlebell Swings (24kg/16kg)12 Pull-UpsPart 2Row 1K
Group Warm-Up SkillSnatch WODFor Time:9 Snatches (135/95)5 Strict HSPU7 Snatches10 Strict HSPU5 Snatches15 Strict HSPU
Group Warm-Up WOD6 RFT7 Hang Power Cleans (155/105)9 Deficit Push-ups12 Box Jumps (24/20)15 Wt. Sit-ups (45/25)
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!