Group Warm-Up Strength Bench Press 3×8 WOD 21-15-9 Ring Dips R Arm OH KB Lunges (16/12) HR Push-Ups L Arm OH KB Lunges
Group Warm-Up WOD For Time: 100 Double Unders then 6 Rounds 12 Power Snatches (95/65) 15 Burpee Box Jumps (24/20) then 30 Calories Row
Group Warm-Up Strength Front Squats 5×3 WOD 3 RFT 400m Run 21 Thrusters (95/65) 12 Pull-Ups
Group Warm-Up WOD For Time: 1200m Run 50 Pull-Ups 50 OHS (95/65)
Group Warm-Up Strength Deadlift 1×5 WOD 7min AMRAP Wall-Balls (20/14) 5 Deadlifts EMOM (225/155)
Group Warm-Up WOD For Time: 4 Rounds 15 Hang Power Cleans 12 HSPU 9 T2B 400m Run
Saturday November 3rd. We will be closing right after class. We are hosting a lifting camp that starts at 9am. We will still have class at 8am.
Group Warm-Up WOD For time: 31 Reps Spooky Sit-ups Pitch Push Press (45/35) Goblin Goblet Squats (24/16) Witch Wall-Balls (20/14) Vampire V-ups Bloodcurdling Burpees Pumpkin Push-Ups Warlock Walking Lunges Repulsive Ring Rows Boo Burpees
Group Warm-Up WOD For time: 400-m run 80 push-ups 400-m run 120 walking lunges 400-m run 160 squats 400-m run 120 walking lunges 400-m run 80 push-ups 400-m run
Group Warm-up Strength Squat 3×3 WOD 12 min AMRAP 9 Thrusters (95/65) 15 KB Swings (24/16) 3 Burpees EMOM
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!