Group Warm-Up WOD 3 Rounds 1 Min Front Squats (95/65) 1 Min Power Cleans 1 Min Box Jump Over (24/20) 1 Min Pull-Ups 1 Min Row 1 Min Rest
Group Warm-Up Strength RDL 8-8 WOD For Time: 10 Thrusters (95/65) 30 KB swings (32/24) 20 Thrusters 20 KB Swings 30 Thrusters 10 KB Swings
Group Warm-Up WOD 5 RFT 400m Run 12 Hang Power Snatches (95/65)
Group Warm-Up Strength Press 5-5-5 WOD 21-15-9 HR Push-Ups T2B Shoulder-to-OH (95/65)
Group Warm-Up WOD 20 Min EMOM Odd Min: 3 Power Cleans (135/95) 10 Box Jumps (24/20) Even Min: Max Rep Double Unders
Group Warm-Up WOD “The Kevin” For Time: 45 Burpees then 6 Rounds 18 Pull-Ups 18 Wall-Balls (20/14) Happy Birthday Kevin!!!!
Group Warm-Up WOD 3 RFT 75 Double Unders 50 Air Squats 15 Power Snatches (95/65)
Group Warm-Up WOD 3 RFT 20 Burpees 400m Run 20 Squats 400m Run 20 Push-ups 400m Run 20 Sit-ups 400m Run
Group Warm-Up WOD “King Kong” 3 RFT 1 Deadlift (455/320) 2 Muscle Ups 3 Squat Cleans (250/175) 4 HSPU
Group Warm-Up Strength Bench Press 5-5-5 WOD 3 Rounds of Max Reps BW Bench Press Pull-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!