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..

10.3.16

Warm-Up
2 Rounds
20 Squats
10 Push-ups
10 Pull-ups
20 Bridges
20 Sit-ups

Front Squat
3-3-3

WOD
For Time:
400m Run
15 Hang Power Cleans (135/95)
15 Burpees
400m Run
12 Hang Power Cleans
12 Burpees
400m Run
9 Hang Power Cleans
9 Burpees

8.29.16

Warm-Up
2 Rounds
20 Lunges
10 Push-ups
10 Pull-ups
20 Single leg Bridges
Planks

Strength
Front Squats
3-2-2-1-1

WOD
For Time:
15-12-9-6-3
Thrusters (135/95)
Chest-to-Bar Pull-ups

8.27.16

Warm-Up
2 Rounds
20 Squats
10 Push-ups
10 Ring Rows
20 Bridges
20 Supermans

Partner WOD
3 RFT
400m Run
70 Lunges
60 Sit-ups
50 Burpees
40 Pull-ups

8.26.16

Warm-Up
2 Rounds
20 Squats
10 Push-ups
10 Ring Rows
20 Bridges
20 Supermans

Strength
Deadlift
1×5

WOD
For Time:
50-30-10
Double Unders
21-15-9
DB Snatch (75/45)

8.24.16

Warm-Up
2 Rounds
20 Squats
10 Push-ups
10 Ring Rows
20 Bridges
20 Supermans

Strength
Push Press
3-3-3-3-3

WOD
12min AMRAP
6 Strict Chins
9 HSPU
15 KB Swings (32/24;Russian)

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

Post your time to comments!

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

Post your time to comments!