Group Warm-Up WOD Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men=50#/24″ Women=35#/20″
Group Warm-Up Strength Front Squat 3-3-3-3-3-3 WOD 4 RFT 25 Double Unders 10 Squat Clean Thrusters (95/65) 15 KB Swings (24/16) 25 Double Unders 1 Min Rest
Group Warm-Up WOD For Time: 30 overhead walking lunges (ea. Leg) 30 knees-to-elbows 30 sit-ups 800m Run 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges (ea. Leg) M=45# Plate W=25# Plate
Group Warm-Up Strength Deadlift 5 RM WOD 20min AMRAP 9 Deadlift (185/125) 12 HR Push-Up 15 Box Jump (24/20)
Group Warm-Up WOD “Becky” For Time: 800m Run 30 Squat Snatches (95/65) 400m Run 30 Hang Cleans 200m Run 30 Back Squats 400m Run 30 Push-ups 800m Run 30 Pull-Ups
Group Warm-Up Strength Push Press 3-3-3 WOD 12min EMOM Odd-30 Double Unders Even-10 Pull-ups
Group Warm-Up WOD 16.5 21-18-15-12-9-6-3 Thrusters (95/65) Burpee over bar
Group Warm-Up Strength Squat 3-3-3 WOD 15min AMRAP 9 OHS (95/65) 12 Pull-Ups 15 KB swings (24/16)
Group Warm-Up WOD 4 RFT 15 HSPU 30 Knees-to Elbows 60 Squats 800m Run
Group Warm-Up Strength Power Clean work up to 3RM WOD 5 Rounds 3 Min AMRAP 3 Power Cleans 6 Front Squats 9 Deadlifts 1 min Rest M=135 F=95
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!