Group Warm-Up WOD "FIVE SEVEN"Five rounds for time of:7 Handstand push-ups7 Deadlifts 225/1557 Knees to elbows7 DB Thrusters7 Burpees7 Kettlebell swings 7 Pull-ups
Group Warm-UpStrengthFront Squat 3x3WOD - "Elizabeth" 21-15-9 reps of:Clean 135/95 poundsRing dips
Group Warm-Up Tabata Double-Unders Tabata Kettle Bell Swings (Russian) WOD – “Jackie” 1000 meter row45 pound Thruster, 50 reps30 pull-ups
Morning CrossFit classes only today. Please join us for Josh & Shelley's send off event this evening, Battle for the Board lift off at 4PM. All are welcome to attend. Come have a blast, PR your lifts and bid farewell. It's going to be epic!Group Warm-UpStrengthDeadlift 3x3WOD"Diane"21-15-9Deadlifts (225/155)Handstand Push-ups
Group Warm-UpWOD - "Angie"For time:100 pull-ups100 push-ups100 sit-ups100 squats
Group Warm-UpStrengthBench Press3x5WOD21-15-9Push Press (95/65)Barbell Rows (95/65)
Group Warm-UpSkill - Power CleanWOD - "The Chief"Max rounds in 3 minutes of:Power cleans, 3 reps (135/95)6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
Group Warm-UpStrengthFront Squat 5x3 ascendingWOD40-30-20-10Wall-Balls (20/14)Walking Lunges StepsSit-ups
Group Warm-upPart 1Tabata Jump Rope (double unders)Part 2Half "Murph"Run 800 meters50 Pull-ups100 push-ups150 squatsRun 800 metersPartition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a half mile run
Group Warm-UpStrengthDeadlift 5x3 ascendingWODRow 500 meters x4(rest as needed)
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!