Group Warm-Up WOD 5 RFT 3 Rounds 3 Power Cleans (135/95) 6 Push-Ups 9 Squats then 400m Run
Group Warm-Up Strength Front Squat 3-3-3-3-3 WOD 3RFT 400m Run 20 T2B 20 Wall-Balls (20/14)
Group Warm-Up WOD For Time: 1200m Run 100 Double Unders 100 Wall-Balls (20/14) 1200m Run
Group Warm_up 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (50/35) Bar-facing burpees 18.2a 1-rep-max clean 12 Minute Time Cap
Group Warm-Up WOD 5 RFT 40 Air Squats 20 Sit-ups 10 Pull-Ups 5 Hang Power Snatch (135/95) Don’t forget about the Open announcement tonight at 8 pm. We are meeting at the Growler again. All are welcome.
Group Warm-Up WOD For Time: 50 Squat Cleans (95/65) 1 Rope Climb 50 Burpees 2 Rope Climbs 50 Pull-Ups 3 Rope Climbs 50 Push-Ups 4 Rope Climbs 50 Double Unders 5 Rope Climbs
Group Warm-Up WOD Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Group Warm-Up WOD 8 RFT 6 Strict HSPU 12 KB Swings (32/24) 24 Double Unders 400m Run
Group Warm-Up Strength Press 5-5-5 WOD 21-15-9 Hang Power cleans Overhead Lunges Toes-to-Bar M-95 W-65
Group Warm-Up Strength Deadlift work up to 1 heavy Deadlift. WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps (24″/20″)
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!