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
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)
Group Warm-Up Skill Handstands WOD “JT” 21-15-9 HSPU Ring Dips Push-Ups
Group Warm-Up Strength Front Squats x6x3 WOD 3 RFT 800m Run 15 Strict Chins 10 Front Squats (135/95)
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
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)
Group Warm-Up WOD For Time: 3 Rounds 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Then 400M Run 3 Rounds 7 Thrusters 7 Pull-ups 7 Burpees Then 400M Run 3 Rounds 7 Thrusters 7 Pull-ups 7 Burpees
Group Warm-Up Strength Hang Cleans 3-3-3-3 WOD 5 RFT 9 Hang Cleans (185/135) 12 Box Jumps (30/24)
Group Warm-Up Skill 12min EMOM Odd- 5 HSPU Even- 5 Strict Toes-To-Bar WOD 3 RFT 10 HSPU 30 Hollow Rocks 50 Double Unders
Group Warm-Up Strength Squats 8-8-8 WOD 5 RFT 24 Wt. Lunges (45/25) 5 Muscle Ups MOD WOD 5 RFT 24 Lunges 15 Pull-ups 15 HR Push-Ups
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!