Group Warm-UpBuy in - Kettle Bell carry 400 meters (switch arms at half way point)Side planks on each side for max timeWOD - 3 rounds of:10 Knees to elbows20 Burpees30 Sit-ups40 Walking Lunge StepsCash-outKettle Bell carry 400 meters (switch arms at half way point)Front plank hold max time
Group Warm-UpStrengthDeadlift1x5WOD5 rounds for time:9 Deadlifts (225/155)12 Box Jumps15 Push-ups
Group Warm-UpStrengthThrusterSingles to a maxWOD10 minute AMRAP10 Thrusters (85/65)10 Pull-ups
Group Warm-upStrengthBench Press 3x3WOD3 rounds for max bench press reps with a partner of:Bench Press Bodyweight for max reps(spot each other)Run 400 Meters50 SquatsRest 2 minutes between rounds
Group Warm-UpWOD 13 rounds for time of:10 Deadlifts (185/135)10 Burpee over Bar10 Pull-upsRest 5 minutes then complete:WOD 23 rounds for time of:10 Shoulder to overhead (135/95)10 Knees to Elbows10 Barbell Rows (135/95)
Group Warm-UpStrengthFront Squat 5x3WOD - for Time50 Double unders50 Squats50 Double Unders50 Push-ups50 Double Unders50 Sit-ups50 Double Unders50 Back extensions
Group Warm-UpWOD"Nicole"Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-upsPost number of pull-ups completed for each roundFinisher21-15-9Kettle Bell SwingsPush-ups
Group Warm-UpStrengthDeadlift 1x5WOD - 5 rounds for time of:12 Deadlifts (135/95)9 Hang Power Cleans6 Push Jerks
Group Warm-UpWOD - Complete 3 rounds of the following for time:10 Jump Squats20 Burpees30 Wall Ball40 Sit-ups50 KB Swings60 Walking Lunge Steps70 Double Unders OR Run 400 meters
Group Warm-Up Strength Press 3×5 WOD 5 rounds for time: Run 400 meters 15 shoulder to overhead (95/65lbs)
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!