Group Warm-Up WOD 30min AMRAP 4 Pull-ups 6 HSPU 8 KB Swings (32/24)(American) 200m Run
Group Warm-Up Strength Deadlift 1×3 WOD 3 RFT 20 T2B 25 Deadlifts (225/155) 30 Double Unders
Group Warm-Up WOD 5 RFT 400m Run 30 HR Push-Ups 30 Wall-Balls (20/14)
Group Warm-Up Strength Push Press 5×3 WOD 21-15-9 Hang Power Clean Burpee Over Bar Front Squats M=135 W=95
Group Warm-Up WOD 6 RFT 30 Double Unders 12 Pull-Ups 21 KB Swings (24/16)
Group Warm-Up Strength Front Squats 3×6 WOD 3 Rounds 12 Squat Cleans (185/95) 400m Run
Group Warm-Up Team WOD Groups of 3 (30min Time Cap) 50-40-30-20-10 Calorie Row Burped Box Jumps Then 50-40-30-20-10 Toes-To-bar Thrusters (95/65)
Group Warm-Up Strength RDL 3×8 WOD 21-15-9 Hang Power Snatch(95/65) Ring Dips Burpee Over Bar
Group Warm-Up WOD For Time: 1200m Run 21 Clean and Jerks (155/105) 800m Run 21 Clean and Jerks 1200m Run
Group Warm-Up Strength Press 3×5 WOD 21-15-9 DB Snatch (50/35) Box Jumps (30/24)
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!