Group Warm-Up Strength OHS 3-3-3-3-3 WOD 12 Min AMRAP 7 OHS (95/65) 12 Burpee Over Bar
Group Warm-Up WOD 8 RFT 1 Rope Climb 400m Run Max Rep Push-ups
Group Warm-Up Strength Bench Press 5-5-5-5-5 WOD 3 Rounds 50 Weighted Lunges (45/25) 50 Air Squats 50 KB Deadlifts (32/24)
Group Warm-Up WOD For Time: 30 Power Snatches (95/65) 30 Burpee Over Bar 30 Ring Rows 30 Wall-Balls(20/14)
Group Warm-Up Strength Deadlift 1-1-1-1-1 WOD “King Kong” 3 RFT 1 Deadlift (455/320) 2 Muscle Ups 3 Squat Cleans (250/175) 4 HSPU
Group Warm-Up Skill Kipping Pull-Ups WOD For Time 50-40-30-20-10 Double Unders Sit-ups After each couplet perform 10 Kipping Pull-Ups
Group Warm-Up Strength Front Squats 3-3-3 WOD 4 RFT 20 HR Push-Ups 20 Front Squats (95/65) 20 Knees-To-Elbows
Group Warm-Up Strength RDL 10-10 WOD 75 Thrusters (95/65) Every Minute 3 Burpees
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
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!