Group Warm-UpWOD6 RFT12 Thrusters (95/65)12 Box Jumps (24/20)400m Run
Group Warm-UpStrengthPress 3x5WOD3 RFT15 HSPU21 Deadlifts (225/155)
Group Warm-UpWOD5 Rounds1 Min Row1 Min Wall-Balls1 Min Toes 2 Bar1 Min Rest
Group Warm-UpStrengthSquat3x5WOD4 RFT50 Double Unders10 Squat Cleans (185/25)
Group Warm-UpWOD6 RFT12 Pull-Ups12 Push-ups21 KB Swings (24/16)800m Run
19.2Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, … Continue reading Friday 3.1.19
Group Warm-UpStrengthBench Press3x5WOD15min AMRAP9 Thrusters (95/65)12 Toes-2-Bar15 Double Unders
Group Warm-UpWOD6 RFT10 Hang Power Snatch (95/65)12 Pull-ups400m Run
Group Warm-Up1k Row or 8 Min Double Under Practice5 min AMRAP5 Deadlifts (225/155)10 Burpees2 Min Rest5 Min AMRAP3 Deadlifts (275/185)8 Burpees Over the Bar2 Min Rest5 Min AMRAP1 Deadlift (315/225)6 Bar Facing Burpees
Group Warm-UPStrengthFront Squats5x3WOD50-40-30-20-10OH Lunges (45/25)HR Push-Ups
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!