Group Warm-UpStrengthPush Press5x3WOD15min AMRAP9 HSPU12 Pull-Ups30 Double Unders
Group Warm-UpWOD5 Rounds500m Row400m Run2:00 Rest*Your score is your worst split time*
Group Warm-Up StrengthSquats3×8 WOD12-9-6-6-9-12Power Cleans (185/125)Box Jumps (24/20)
Group Warm-UpWODFor Time:1200m Run50 Pull-Ups75 Thrusters (75/55)100 Sit-Ups1200m Run
Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes
Group Warm-UpStrengthDeadlift1x5WOD12min AMRAP50 Double Unders15 T2B9 Deadlifts (275/185)
Group Warm-upStrengthHang Power Snatch2 RMWOD21-15-9Hang Power Snatches (95/65)HSPU
Group Warm-UpSWOD5 RFT10 Shoulder-2-Overhead (95/65)15 Pull-Ups800m Run
Group Warm-UpStrengthFront Squats3x3WOD6 RFT21 Wall-Balls (20/14)15 Burpees
Group Warm-UpWOD12 RFT200m Run15 KB Swings (24/16;American)9 Burpees
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!