Group Warm-up Strength Bench Press 5-5-5-5-5 WOD 12 Minutes Odd Minutes 10 HSPU Even Minutes 30 Double Unders
Group Warm-Up WOD Part A: 1000m Row Part B: 10-9-8-7-6-5-4-3-2-1 Wall-Balls Med-Ball Sit-ups Med-Ball Burpee Bridge with Med-Ball
Group Warm-up Strength Deadlift 8-8-8 WOD 21-18-15-12-9-6-3 OHS (95/65) HR Push-ups
Group Warm-Up WOD For Time: 50 Double Unders 5 Rounds 25 KB Swings (32/24) 25 Wall-Balls (20/14) 25 HR Push-ups Then 50 Double Unders
Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of: … Continue reading Friday 3.10.17
WOD 4 RFT 9 Deadlift (225/155) 12 Burpee Over Bar 25 Sit-ups 800m Run
Group Warm-Up Strength Push Press 3-3-2-2-1-1 WOD 3 RFT 12 Push Press (135/95) 60 Double Unders
WOD Deck of Cards
Group Warm-up Strength Squat 3-3-3-3-3 WOD 15-12-9 Power Clean (185/135) Handstand Push-ups
Group Warm-up WOD For Time: 5 Deadlifts (185/135) 50 Wall-Balls (20/14) 10 DL 40 Wall-Balls 15 DL 30 Wall-Balls 20 DL 20 Wall-Balls 25 DL 10 Wall-Balls
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!