Group Warm-Up Strength Deadlift up to 1 RM WOD 12min AMRAP 10 Deadlifts (225/155) 10 T2B
Group Warm-Up WOD For Time: 800m Run 30 Power Snatches (95/65) 800m Run 50 Burpee Over Bar 800m Run 30 Power Snatches 800m Run
Group Warm-Up Strength Push Press 3-3-3 WOD For Time: 40-30-20-10 Wall-Balls(20/14) Pull-Ups then 100 Double Unders after each set
Group Warm-Up WOD 6 Rounds 12 HSPU 21 KB Swings 400m Run
Group Warm-Up Strength Front Squat 3-3-3-3-3 WOD For Time: 30 Clean+Thruster (135/95)
Group Warm-Up WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps … Continue reading Saturday 4.14.18
Group Warm-up WOD 4 RFT 800m Run 4 Deadlifts (315/225) 16 Burpee Pull-ups
Group Warm-Up WOD Part A: 2000m Row Rest 3 Min Part B: “Isabel” 30 Snatches (135/95) Then “Annie” 50-40-30-20-10 Double Unders Sit-Ups
Group Warm-Up Strength Bench Press 5-5-5 WOD 21-15-9 Wall-Balls (20/14) Ring Dips Burpees
Group Warm-Up WOD “Grindy” 3 RFT 10 Clean and Jerks (135/95) 5 Rounds of Cindy 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!