Group Warm-Up WOD 7 Rounds for Max rep and Time 1/2 BW Press 250m Row Rest as needed between rounds
Group Warm-Up Strength Front Squat 3-3-3 WOD For Time: 42-30-18 Wall-Balls (20/14) 21-15-9 Chest-to-Bar Pull-ups
Group Warm-Up WOD 6 RFT 3 Rounds (Cindy) 5 Pull-Ups 10 Push-Ups 15 Squats Then 400m Run
Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes
Group Warm-Up WOD For Time: 400m Run 21 Power Clean (135/95) 21 Box Jumps (24/20) 400m Run 15 Power Cleans 15 Box Jumps 400m Run 9 Power Cleans 9 Box Jumps 400m Run
Group Warm-Up Strength Bench Press 5-5-5 WOD For time: 21-15-9 Power Snatch (95/65) Ring Dips
Group Warm-Up WOD 10 RFT 5 Deadlift (275/185) 10 T2B 15 Burpees
Group Warm-Up Strength Squat 5-5-5 WOD 3 RFT 40 Wall-Balls (20/14) 30 KB Swings (24/16) 20 Pull-ups
Group Warm-Up WOD For Time: 21-15-9 Thrusters (95/65) Push-ups 15-12-9 Thrusters (135/95) HR Push-Ups 9-6-3 Clusters (155/105) Ring Dips
18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes
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!