WOD

Saturday 5.25.19  »

"Fight Gone Bad!"Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break … Continue reading Saturday 5.25.19

Friday 5.24.19  »

Group Warm-UpStrengthDeadlift3x3WOD4 rounds for time of:12 Deadlifts (225/155)15 Push-ups18 Box jumps

Thursday 5.23.19  »

Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories. Post … Continue reading Thursday 5.23.19

Wednesday 5.22.19  »

Group Warm-UpStrengthPush Press 5x3 ascendingWOD12 minute AMRAP7 Hang Power Cleans7 Burpees over Bar7 Toes to Bar

Tuesday 5.21.19  »

Group Warm-UpSkillPistol ProgressionsWOD - "Mary"20 Minute AMRAP5 Handstand Push-ups10 Pistols (alternating legs)15 Pull-ups

Monday 5.20.19  »

Group Warm-UpStrengthPower Clean 5x2WOD20 minute AMRAP6 Deadlifts6 Hang Power Cleans6 Front Squats6 Push PressesRun 400 meters

Saturday 5.18.19  »

Group Warm-UpBuy in - Kettle Bell carry 400 meters (switch arms at half way point)Side planks on each side for max timeWOD - 3 rounds  of:10 Knees to elbows20 Burpees30 Sit-ups40 Walking Lunge StepsCash-outKettle Bell carry 400 meters (switch arms at half way point)Front plank hold max time 

Friday 5.17.19  »

Group Warm-UpStrengthDeadlift1x5WOD5 rounds for time:9 Deadlifts (225/155)12 Box Jumps15 Push-ups

Thursday 5.16.19  »

Group Warm-UpStrengthThrusterSingles to a maxWOD10 minute AMRAP10 Thrusters (85/65)10 Pull-ups

Wednesday 5.15.19  »

Group Warm-upStrengthBench Press 3x3WOD3 rounds for max bench press reps with a partner of:Bench Press Bodyweight for max reps(spot each other)Run 400 Meters50 SquatsRest 2 minutes between rounds

Our training process

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.

Your first week is free!

Try it out!

FREE WEEK SIGN-UP