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)
Group Warm-Up WOD 5 RFT 20 Alt. 1 Arm DB Snatch (55/35) 30 Double Unders 400m DB Carry
Group Warm-up Strength Press 8-8-8 WOD 4 Rounds 5 Strict Press (95/65) 10 Upright Rows 15 Push Press 20 Pull-Ups
Group Warm-Up WOD 31 Reps of everything for time: Spooky Sit-ups Pitchfork Push Press (45/35) Goblin Goblet Squats (24/16) Witches Wall-Balls (20/14) Vampire V-Ups Bloodcurdling Burpees Pumpkin Push-Ups Warlock Walking Lunges Repulsive Ring Rows Boo Burpees
Group Warm-Up Strength Front Squat 3-3-3-3-3 WOD 3 RFT 8 Burpee Broad jumps 12 Toes-To-Bar 16 Wt. Lunges (95/65)
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!