Group Warm-Up Strength Bench Press 3×5 WOD 12min AMRAP 9 HSPU 12 Toes-to-Bar
Group Warm-Up WOD “Lauren’s Goodbye WOD” For Time: 100 Double Unders 30 Cleans (135/95) 40 Box Jumps (24/20) 50 Wall-Balls (20/14) 60 KB Swings (24/16) (American) 1200m Run
Group Warm-Up WOD For Time: 21-18-15-12 Push-Press (115/75) Burpee Over bar V-ups 800m Run
Group Warm-Up Strength Front Squats 3-3-3 WOD 5 RFT 9 Pull-Ups 15 Thrusters (95/65)
Group Warm-Up WOD “Cindy” 20min AMRAP 5 Pull-Ups 10 Push-Ups 15 Squats
Group Warm-Up Strength Deadlift 5 RM WOD For time: 21 deadlifts 50 Double Unders 18 deadlifts 50 Double Unders 15 deadlifts 50 Double Unders 12 deadlifts 50 Double Unders Men: 225 lb. Women: 155 lb.
Group Warm-Up WOD 5 RFT of 3 Rounds 3 Power Cleans 6 Push-Press 9 Pull-Ups then 400m Run M=155 F=105
Group Warm-up Strength Push Press 3-3-3 WOD 7 RFT 15 KB Swings (32/24) 9 HR Push-Ups
Group Warm-Up WOD “Kelly” 5 Rounds for time of: 400m Run 30 Box Jumps, 24″ / 20″ 30 Wall-Ball Shots, 20# / 14#
Group Warm-Up Group Warm-Up Squat 3×5 WOD 21-15-9 Thrusters Pull-Ups Hang Power Snatches M= 95lbs W= 64lbs
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!