Group Warm-Up WOD For Time: 100 Double Unders 15 Power Cleans (185/125) 15 Burpee Over Bar 100 Double Unders 12 Power Cleans 12 Burpee Over Bar 100 Double Unders 9 Power Cleans 9 Burpee Over Bar
Group Warm-Up Strength Squat 3×5 WOD 3 RFT 30 Wall-Balls (20/14) 15 Chest-2-Bar Pull-Ups
Group Warm-Up WOD Teams of 2 4 RDs 20 Toes-to-Bar 20 Pull-Ups 20 Box Jumps (24/20)
Group Warm-Up WOD For Time: 10 Back Squats (BW) 3 Rounds 30 Wall-Balls (20/14) 10 Power Snatches (135/95) Then 10 Back Squats (BW)
Group Warm-Up WOD For Time: 200m Run 21 Deadlift (225/155) 200m Run 21 HSPU 200m Run 15 Deadlift 200m Run 15 HSPU 200m Run 9 Deadlifts 200m Run 9 HSPU
Group Warm-Up Strength Power Clean 2 RM WOD 21-15-9 Power Cleans (135/95) Pull-ups
Group Warm-Up WOD 3 RFT 25 Push Press 50 Double Unders 25 Front Rack Lunges 50 Double Unders M-95# W-65#
We are closed Monday 9.3.18 for Labor Day. Hope everyone has a safe a fun weekend.
Group Warm-Up WOD 4 RFT 400m Run 25 Alt DB Ground to OverHead (55/35) 25 DB OH Lunges 25 Air Squats
Group Warm-Up Strength Deadlift 5 RM WOD 4 RFT 6 Snatch Grip Deadlifts 9 Hang Power Snatches 12 OHS M=95 F=65
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!