Group Warm-Up Strength Push Press 2-2-2-2-2 WOD 3 RFT 15 chest-to-bar pull-ups 20 burpees 15 Thrusters, 95 lb.
Group Warm-Up Strength Front Squat 3-3-3 WOD 4RFT 10 Deadlifts 6 Hang Power Cleans 4 Front Squats Men-135# Women-95#
Group Warm-Up WOD “Danny” AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Press (115/75 lbs) 30 Pull-Ups
Group Warm-Up Strength Deadlift 5-5-5-5-5-5 (Working up to 1 heavy set of 5) WOD 7 RFT 7 Clean and Jerks (135/95) 7 Chest-to-Bar Pull-ups (Clean and Jerks can be Power or Squat)
Group Warm-up WOD For Time: 100 Double Unders 50 Wall-Balls (20/14) 25 Ring Dips 10 Hang Power Snatches (135/95) 25 HR Push-ups 50 Wall-Balls 800m Run
Group Warm-Up Strength Bench Press 5-5-5 WOD 5 RFT 400m Run 10 Bench Press (135/95)
Group Warm-Up Skill Pistols WOD “Mary” 20min AMRAP 5 HSPU 10 Alt. Pistols 15 Pull-ups
Group Warm-Up Strength Back Squat 10-10-10 WOD 12min AMRAP 6 OHS (135/95) 9 Burpee-Over-Bar 12 T2B
Group Warm-Up WOD Eva 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
Group Warm-Up Strength RDL 8-8 WOD 15min AMRAP 8 Thrusters (95/65) 12 Box Jump Overs (24/20) 16 Front Rack Lunges (95/65)
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!