WOD

Wednesday 8.9.17  »

Group Warm-up Strength Bench Press 3-3-3 WOD “Lynne” 5 Rounds Max Reps Body Weight Bench Press Pull-ups

Tuesday 8.8.17  »

Group Warm-Up WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. … Continue reading Tuesday 8.8.17

Monday 8.7.17  »

Group Warm-Up Strength Squats 8-8-8 WOD 17.5 10 RFT 9 Thrusters (95/65) 35 Double Unders

Friday 8.4.17  »

Group Warm-Up Strength Deadlift 3-3-3 12min AMRAP 2-4-6-8-10-12-… Power Cleans (135/95) Box Jumps (30/24)

Thursday 8.3.17  »

Group Warm-Up WOD For Time: 50 KB Swings (32/24) 50 Double Unders 40 KB Swings 40 Double Unders 30 KB Swings 30 Double Unders 20 KB Swings 20 Double Unders

Wednesday 8.2.17  »

Group Warm-Up Strength Weighted Pull-ups 8-8-8-8 WOD 3 RFT 30 Knees-to-Elbows 30 Lunges 400m Run 30 Burpees 30 Wall-Balls (20/14)

Tuesday 8.1.17  »

Group Warm-Up Skill Handstands WOD “JT” 21-15-9 HSPU Ring Dips Push-Ups

Monday 7.31.17  »

Group Warm-Up Strength Front Squats x6x3 WOD 3 RFT 800m Run 15 Strict Chins 10 Front Squats (135/95)

Saturday 7.29.17  »

Group Warm-Up WOD For Time: 800m Run 10 Push Press(115/75) 10 KB Swings (24/16) 400m Run 20 Push Press 20 KB Swings 200m Run 40 Push Press 40 KB Swings

Friday 7.28.17  »

Group Warm-Up Strength Deadlift 1 Rep Max WOD 5 RFT 12 Deadlifts (95/65) 9 Hang Power Snatches (95/65) 6 OHS (95/65)

Our training process

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.

Your first week is free!

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