Group Warm-Up Strength Push Press 2-2-2-2-2-2 WOD 4 Rounds 30 Double Unders 20 Front Rack Lunges (95/65) 10 Push Press (95/65)
Group Warm-Up WOD 30min EMOM Min. 1 =5 Pull-ups Min. 2 =10 Burpees Min. 3 =15 Sit-ups
Group Warm-Up Strength Front Squat 3-3-3 WOD 3 RFT 50 Wall-Balls (20/14) 800m Run
Group Warm-Up WOD For Time: 2500m Row Max Rep Pull-Ups 200 Double Unders Max Rep Pull-Ups 1-mile Run Max Rep Pull-Ups
Group Warm-Up Strength Deadlift 3-3-3 WOD 3 RFT 10 Deadlifts (225/155) 12 HSPU 400m Run
Warm-Up Into to Squatting WOD Squat 3×5
Group Warm-Up Strength Weighted Pull-ups 10-10-10-10 WOD 6 RFT 20 Box Jumps (24/20) 12 Pull-ups 21 KB Swings (24/16)
Group Warm-Up WOD 5 RFT 15 Squat Snatches (95/65) 400m Run
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 12min AMRAP 12 Hang Power Clean (135/95) 21 Wall-Balls (20/14)
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!