Group Warm-UpWith a partnerComplete 20 Rounds For Time1st Round 1 rep of all exercises2nd Round 2 reps of all exercises3rd Round 3 reps…..etc.Wallballs (20/14)Power Snatch (115/75)Box Jumps (24/20)
Group Warm-UpDeadlift3X510 min AMRAP20 Wallballs (20/14)200m Wallball Run
Group Warm-UpFor Time:3 Rounds10 Clusters (155/105)20 Toes to Bar30 Box Jumps (24/20)40 Sit Ups
Group Warm-UpMax Effort Strict Pull UpsDeath By BurpeesMin 1 = 1 BurpeesMin 2 = 2 BurpeesMin 3 = 3 Burpessetc. until you can no longer complete the designated number of burpess in the minute
Group Warm-Up18 min Alt EMOMMin 1: Air SquatsMin 2: Double UndersMin 3: 45s Plank Hold
Group Warm-Up30 min to find:1RM Back SquatAlternating Double TabataRing RowsHollow Hold
Group Warm-UpWODFor Time:1200m Run50 Pull-Ups75 Thrusters (75/55)100 Sit-Ups1200m Run
Group Warm-UpStrengthRDL3x8WOD12min AMRAP5 Deadlifts (225/155)7 HSPU
Group Warm UpTabata Double Under PracticeWOD6 RFT400m Run20 Russian KB Swings (32/24)20 HR Push-Ups
Group Warm-Up StrengthPush Press5x3 WOD21-15-9Hang Power CleanBurpee Over BarFront Squats M=135W=95
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!