Group Warm-UpStrengthPush Press 5 sets of 3 ascendingWOD5 rounds for time:10 Shoulder to overhead (135/95)Run 400 meters
Group Warm-UpWOD- "ANGIE"For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats
Group Warm-UpStrengthBack Squat 10/8/6/4/2 - add weight to every setWOD12 minute AMRAP5 Toes to bar10 Burpees15 Med Ball Cleans
Group Warm-UpWODDork6 rounds for time of:60 double-unders30 kettlebell swings15 burpeesM=24W=16
Group Warm-UpStrengthDeadlift to a heavy set of 5WOD - 10 minute AMRAP5 Deadlifts (135/95)4 Hang Power Cleans3 Front Squats2 Shoulder to Overhead1 Ground To Overhead
Group Warm-UpWOD4 RFT40 Squats30 Sit-ups20 Pull-ups10 BurpeesRun 400 meters
Group Warm-Up"Lynne"Five rounds for max reps of:Body weight bench pressPull-ups
WODFor Time:100 Double Understhen6 Rounds12 Hang power Snatches (95/65)15 Burpees over barthen30 Calories Row
Group Warm-UpStrengthFront Squats5x3WOD3 RFT400m Run21 Thrusters (95/65)12 Pull-Ups
Group Warm-Up4th of July WODComplete the following in any order for time:50 Birthday Burpees50 Wave the Flag Wall Ball50 Revolution Ring Rows50 Liberty Lunges50 Declaration Double Unders50 Sparkler Sit-Ups50 Barbecue Box Jumps50 Patriotic Pull-ups50 Battle Bridges50 Star Spangled Squats
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!