Group Warm-Up WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Group Warm-Up Strength Front Squat 5-5-5 WOD 12 min AMRAP 7 Toes-to-Bar 9 Thrusters (95/65) 15 KB Swings (24/16)
Group Warm-Up WOD 3 RFT 800m Run 30 KB Swings (24/16) 50 Sit-ups
Group Warm-Up WOD “Holleyman” 30 RFT 5 Wall-Balls (20/14) 3 HSPU 1 Power Clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device … Continue reading Friday 11.10.17
Group Warm-up Strength Deadlift 1×5 WOD “Angie” 100 Pull-Ups 100 Push-Ups 100 Sit-ups 100 Squats
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 3 RFT 10 Thrusters (135/95) 20 Burpees
Group Warm-Up Skill Pistols WOD “Mary” 20 Min. AMRAP 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Group Warm-Up Strength Squat 5-5-5 WOD 3 Rounds 7 Burpee Pull-ups 50 Air Squats 10 Hang Power Snatches (95/65)
Group Warm-Up WOD 25 min AMRAP 15 Wall-Balls (20/14) 10 Toes-2-Bar 5 Power Cleans (185/125)
Group Warm-Up Strength RDL 8-8-8 WOD 21-15-9 Thrusters (95/65) KB Swings (32/24) (American)
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!