Group Warm-UpDottirFor Time21 DL (225/155)12 Bar Muscle-ups15 Hang Power Cleans9 Bar Muscle-ups9 Shoulder to Overhead6 Bar Muscle-ups
Group Warm-Up4 Rounds, 4 min a round12 Bulgarian Split Squat Per Leg12 Single Arm Bent over rows per armFor Time800m Run50 Burpees to 6" target
Group Warm-UpPause Front Squat4X3 4s pause in the bottomFor Time:10 Front Squats (205/135)15 Power Clean (175/115)20 Thrusters (115/85)15 Power Cleans (175/115)10 Front Squats (205/135)
Group Warm-Up12 min Alternating EMOM:30s Kipping:30s Strict Pullups4 Rounds 1:00 of eachFront Rack Lunges (115/85)RowClapping Push UpsPlank HoldRest
Group Warm-UpDeadlift5-5-2-2-1-1-1For Time3 Rounds400m Run15 Wallballs (20/14)
Group Warm-UpBack Squat5-5-5+ (65-75-85% of 90%1RM+10#)8 min AMRAP10 Box Jumps (30/24)10 Cleans (135/95)10 Shoulder to Overhead
Group Warm-Up SarahIn 7:00Max BurpeesRest 2:008 Rounds For Time20 Air Squats18 Sit Ups200m Row (or Run)*U.S. Navy Ensign Sarah Mitchell, a 2017 graduate of Virginia Tech and the Corps of Cadets, died July 8 during a training exercise in the Red Sea. She was 23.
Group Warm-UpDeadstop Deadlift3X7For Time60 T2BPerform 10 Push Ups every time you break
Group Warm-Up5 Rounds - resting 2 minutes between rounds10 Power Cleans (135/95)75 Double-Unders15 Burpee Over Bar
Group Warm-UpSnatch3X35-10-15-20Russian KBS (70/53)Alternating Pistol
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!