Group Warm-Up Strength Squats 3×5 WOD 5 RFT 7 Power Snatches (135/95) 30 Double Unders
Group Warm-Up WOD FT 100 Walls Balls (20/14) EMOM 4 Pull-Ups Then 100 Thrusters (65/45) EMOM 4 Push-Ups
Group Warm-Up WOD For Time: 800m Run 50 HR Push-ups 50 Toes-2-Bar 50 HR Push-ups 800m Run
Group Warm-Up WOD “The Sam Special” 31 min AMRAP Buy In: 19 Strict Pull-ups 87 Double Unders Then: 7 Bear Complexes(135/95) 18 Burpee Over Bar
Group Warm-up Strength 8 EMOM Hang Power Clean + Power Clean + Jerk WOD 5 RFT 5 Power Clean and Jerk (155/105) 10 Chest-2-Bar
Group Warm-Up Strength Front Squats 3-3-3-3-3 WOD 4 RFT 50 Wt. Lunges (45/25) 30 Sit-ups
Group Warm-Up WOD 30 Snatches (135/95) 10 Ring Muscle Ups 30 Clean and Jerks (135/95) 10 Ring Muscle Ups 30 Thrusters (135/95) 10 Ring Muscle Ups
Group Warm-Up WOD 5 RFT 400m Run 15 Squat Snatches (95/65)
Group Warm-Up Strength Press 5-5-5 WOD 3 RFT 20 Thrusters (95/65) 40 Double Unders
Group Warm-Up WOD 30min AMRAP 20 Wall-Balls 20 Hang Power Cleans (95/65) 20 Burpees
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!