Group Warm-UpStrengthJerk practice/techniqueWOD"DT"Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 repsIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Group Warm-UpSkill - Power CleanWOD - The Super ChiefMax rounds in 3 minutes of:Power cleans, 3 reps (135/95)6 Hand release push-ups9 Squat JumpsRest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
Group Warm-UpStrengthFront Squat 5x3WOD - for Time50 Double unders50 Squats50 Double Unders50 Push-ups50 Double Unders50 Sit-ups50 Double Unders50 Back extensions
Group Warm-Up WOD “Kelly” Five rounds for time of:Run 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball
Group Warm-UpStrengthRomanian Deadlift 3x8WOD - 20 minute AMRAP50 Double Unders40 Squats30 KB Swings (Americam)20 KB Deadlifts10 Burpees
Group Warm-UpSkill - Rope ClimbsWOD - 20 minute AMRAP2 Rope Climbs4 Handstand Push-ups6 Deadlifts (245/185)Run 400 meters
Group Warm-Up Strength Bench Press 3×5 WOD Complete the following three challenges in any order Row 1k for time Bench press bodyweight for max reps (women 65% of bodyweight) Strict chin-ups max reps in a single set
Group Warm-UpWOD - 30 minute AMRAPRun or Row 400 meters (athlete's choice)10 toes to bar15 Sit-ups20 Bridges 25 Squats30 Walking Lunge Steps
Group Warm-UpStrengthBack Squat 3x5 acrossWOD21-18-15-12-9-6-3Kettle Bell Swings (American)Push-Ups
Group Warm-UpTeam Workout in Teams of FOURComplete the following total workload for time. Only one team member is allowed on the rower at a time. Work may be completed in any order.Row 5k100 Burpees100 Pull-ups100 Box Jumps100 Wall Ball150 Push-ups150 Ring Rows200 Walking Lunge Steps200 Sit-Ups250 Lying Straight Leg Raises250 Double Unders
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!