Group Warm-Up WOD “Hart” 5 RFT 400m Run 15 Pull-Ups 15 KB Swings (32/24) 15 OHS (95/65)
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 3 RFT 50 Double Unders 30 Sit-Ups 20 Strict HSPU
Group Warm-Up Skill Muscle Ups WOD “Amanda” 9-7-5 Muscle Ups Squat Snatches (135/95)
Group Warm-Up Strength Squats 5-5-5 WOD 4 Rounds Max Rep Body Weight Squats Max Rep Push-ups Rest 2 Minutes
Group Warm-up WOD 5 RFT 50 Walking Lunges 25 Pull-Ups 25 Push Ups 25 Hollow Rocks
Group Warm-Up Strength Deadlift Work Up to 1 RM WOD For Time: 21 Snatches (95/65) 21 Box Jump-overs (24/20) 1 Legless Rope Climb 15 Snatches 15 Box Jump-overs 2 Legless Rope Climbs 9 Snatches 9 Box Jump-overs 3 Legless Rope Climbs
Group Warm-Up WOD For Time: 200 Double Unders 75 Wall-Balls (20/14) 50 Toes-to-Bar 75 Wall-Balls 200 Double Unders
Group Warm-Up WOD 1200m Run 21-15-9 Box Jumps (24/20) Power Clean (135/95) Ring Dips then 1200m Run
Group Warm-Up Strength/Skill Split Jerks 2-2-2-2-2 WOD 4 RFT 9 Hang Power Cleans (155/105) 7 Front Squats 5 Jerks
Group Warm-Up Strength Squat 5-5-5 WOD 9-15-21 Ring Dips Wall-Balls (20/14)
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!