Group Warm-Up StrengthPress3x5WOD5 RFT10 Press (95/65)15 Box Jumps20 Sit-Ups
Group Warm-Up WOD For Time:30 Power Cleans (75/55)800 Meter Run60 Thrusters (75/55)800 Meter Run30 Power Cleans (75/55)
Group Warm-Up Strength Squats 3×5 WOD 3 RFT 9 OHS (135/95) 21 Burpee Over Bar
Group Warm-Up WOD “Team Barbara” Teams of 2 25min AMRAP 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Group Warm-Up Strength RDL 3×8 WOD 5 RFT 5 Deadlifts (275/185) 10 HSPU 30 Double Unders
Group Warm-Up Strength Press 3×5 WOD “Fran” 21-15-9 Thrusters (95/65) Pull-Ups
Group Warm-Up WOD Legacy Of 41 41 Bush Burpees 41 Stars and Stripes Sit-ups 41 World War II Wall-Balls 41 Presidential Push-ups 41 Leadership Leg Raises 41 Republican Ring Rows 41 Barbara Bridges 41 Pilot Push Presses 41 Honorable Hollow Rocks 41 White House Walking Lunges
Group Warm-Up WOD 18-15-12-9-6-3 Hang Power Snatch (95/65) Toes-To-Bar Burpee
Group Warm-Up Strength Front Squats 3×6 WOD “Karen” 150 Wall-Balls(20/14)
Group Warm-Up WOD 4 RFT 21 Burpee Over Bar 2 Rope Climbs 12 Thrusters (115/85)
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!