Group Warm-Up Strength Deadlift 5-5 WOD 5 RFT 25 Wall-Balls (20/14) 15 KB Swings (32/24)
Group Warm-Up WOD “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups
Group Warm-Up Strength Power Clean 2-2-2-2-2 WOD 3 RFT 12 Power Cleans (135/95) 9 Front Squats 6 Push Press
Group Warm-Up Skill HSPU 7min EMOM 3 Strict HSPU WOD 20min AMRAP 5 L-Pull-Ups 10 HSPU 15 Deadlifts (185/125)
Group Warm-up Strength Squat 5-5-5 WOD 5 RFT 10 Power Snatches (95/65) 10 Burpee Over Bar
Group Warm-Up WOD 4 RFT 800m Run 20 Toes-2-Bar 15 Box Jump Overs(24/20) 10 HSPU
Group Warm-Up Strength Deadlift 5-5-5 WOD 21-15-9 Ring Push-ups Deadlifts (225/155)
Group Warm-Up WOD 5 RFT 30 Wall-Balls (20/14) 20 Pull-Ups 400m Run
Group Warm-Up Strength Push Press 2-2-2-2-2 WOD 3 RFT 75 Double Unders 50 Sit-ups 25 Thrusters (95/65)
Group Warm-Up Skill/Strength Ascending Strict Pull-ups 1st min- 1 Pull-up 2nd min- 2 Pull-ups 3rd min- 3 Pull-ups …. 10 Min Cap WOD 10 Min AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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!