Group Warm-UpSkill: Clean & Jerk techniqueWOD: "Grace"Clean & Jerk 30 reps for time (135/95)
Group Warm-UpPart 1 - 3 rounds for time:Row 400 meters15 Shoulder to Overhead (95lbs/65lbs)Part 2 - 3 rounds for timeRun 400 meters15 Pull-ups* Half the class will start on part 1 and half the class will start on part 2Rest 3 minutes from the last person complete to start the other part
Group Warm-UpStrengthSquat 3x5WOD - 12 minute AMRAP20 Wall Ball15 Sit-ups10 Push-ups
Group Warm-UpWOD: "Eva"5 rounds for time of:Run 800 meters30 kettlebell swings30 pull-upsMen: 2-pood kettlebellWomen: 1.5-pood kettlebellWhat is a pood? A Russian unit of measure used for kettlebells; common ones: 1 pood =36 lb
Group Warm-UpStrengthClean 5 sets of 3WOD"Power Elizabeth"21-15-9Power Cleans (135/95)Ring Dips
Group Warm-upWOD - Complete the following for time:Row 1k100 Squats80 Push-ups60 Pull-ups40 Wall Ball20 BurpeesRun 800 metersFinisher:Max time front plank hold
Group Warm-UpSkillHandstand ProgressionsHandstand Push-up ProgressionsWOD - "Diane"21-15-9Deadlifts (225/155)Handstand Push-ups
Group Warm-UpStrengthPush Press 5 sets of 3 ascendingWOD"Annie"50-40-30-20 and 10 rep rounds of:Double-undersSit-ups
Group Warm-UpStrengthFront Squat 5 sets of 2 ascendingWOD - "Fran"21-15-9Thrusters (95/65)Pull-ups
Group Warm-Up"Dirty Thirty30 Box Jumps (24/20 in)30 Ring Rows30 Kettlebell Swings 30 Lunges30 Knees-to-Elbows30 Push Press (45/35 lb)30 Back Extensions30 Wall Balls (20/14 lb)30 Sit-ups30 Burpees30 Double-Unders30 Calories on the rower
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!