Group Warm-UpWODFor Time: 30 Toes to Bar 400 Meter Run15 Thrusters (115/80)800 Meter Run15 Thrusters (115/80)400 Meter Run30 Toes to Bar
Group Warm-UpStrengthDeadlift5 RMWOD3 RFT10 Deadlifts (225/155)20 Burpee Over Bar30 Wall-Balls (20/14)
Group Warm-upStrengthPower CleanUp to 1RMWODFor Time:10 Power Cleans(95/65)25 KB Swings (24/16)10 Power Cleans(115/75)25 KB Swings10 Power Cleans(135/95)25 KB Swings500m Row
Group Warm-UpWOD6 RFT20 Sit-ups30 Wt. Step-ups (24:45/20:25)400m Run
Group Warm-UpStrengthPower Snatchup to 1RMWOD30 Snatches (95/65)3min Rest30 Snatches (95/65)
Group Warm-UpStrengthFront Squats3x3WODDouble Fran2 RFT21-15-9Thrusters (95/65)Pull-ups
Group Warm-UpWOD"Running DT"5 RFT12 Deadlifts9 Hang Power Cleans6 Push Jerks200m RunM= 155W= 105
Group Warm-UpStrengthBench Press3x5WOD3 Rounds10 Bench Press (60% BW)10 Dips50 Double Unders
Group Warm-UpStrengthRDL2x10WOD3 RFT20 Dumbbell Snatch (50/35)20 V-ups20 Box Jumps (24/20)20 KB Swings
Group Warm-UpWOD4 RFT30 Air Squats30 Sit-ups30 Pull-Ups
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!