Welcome to CrossFit Emerald Isle – Established 2013

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We are dedicated to building a fit community while adhering to the principles of CrossFit. We are a locally owned and operated family business. We love the Crystal Shores of Eastern North Carolina, and truly enjoy the opportunity to help members of our community reach their goals. CrossFit Emerald Isle will help you reach your fitness goals safely, under the watchful eye of experienced CrossFit trainers and athletes. Come out and see how we can help you reach your goals..

7.18.16

Warm-up
2 Rounds
20 Squats
10 Push-ups
10 Ring Rows
20 Single leg Bridge
10 V-ups

Strength
Front Squat
3-3-3-3

WOD
3 RFT
30 WT. Lunges(95/65)
20 Push Press (95/65)
10 Strict Toes-to-Bar

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7.6.16

Warm-up
2 Rounds
20 Squats
10 Push-ups
10 Ring Rows
20 Single leg Bridge
10 V-ups

Strength
Bench
3×5

WOD
3 RFT
42 Double Unders
21 Thrusters(95/65)
12 Ring Dips

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7.5.16

Group Warm-up

WOD
25min AMRAP
Team Deck Of Cards

Hearts=Push-ups
Diamonds=Sit-ups
Clubs=Pull-ups/Ring Rows
Spades=Squats
Jokers=500m Row

At the completion of the deck, The team must Run 400m together and start the deck again.

7.2.16

Warm-up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridge
3 Way Planks

WOD
5RFT
400m Run
30 KB Swings
20 Sit-ups
10 Burpee Pull-ups

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7.1.16

Warm-up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridge
3 Way Planks

WOD
“Karen Burped”

150 Wall-balls (20/14)

Everytime you stop or set the ball down, you have a 5 Burpee Penalty.

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6.30.16

Warm-up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridge
3 Way Planks

WOD
4RFT
400m Run
9 Cleans(135/95)
12 HR Push-ups
15 Chest-to-Bar Pull-ups

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6.29.16

Warm-up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridge
3 Way Planks

Strength
Hang Snatch + OHS
1-1-1-1-1-1

WOD
For Time:
50 Double Unders
21 Hang Snatches (95/65)
50 Double Unders
15 Hang Snatches
50 Double Unders
9 Hang Snatches
50 Double Unders

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6.28.16

Warm-Up
Core and Low Back

WOD
“Buy In”
60 Sit-ups
50 Bridges
40 Lying Straight leg raises
30 Kneeling Alternating Arm/Leg Extensions
20 Hollow Rocks
10 Knees-to-Elbows

Then

50 Push-ups
10 KB Goblet Squats
40 Strict Pull-ups
20 KB Goblet Squats
30 Ring Rows
30 KB Goblet Squats
20 Single Arm DB or KB Presses each arm
40 KB Goblet Squats
10 Ring Dips
50 KB Goblet Squats

Mod Wod- Air Squats

627.16

Warm-up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridge
3 Way Planks

Strength
Deadlift
1×5

WOD
5 RFT
7 Burpee Box Jumps
12 HSPU

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