WOD

Wednesday 10.18.17  »

Group Warm-Up Strength Press 6-6-6-6 WOD For Time: 21-15-9 HSPU KTE Pull-ups

Tuesday 10.17.17  »

Group Warm-Up WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. … Continue reading Tuesday 10.17.17

Monday 10.16.17  »

Group Warm-up Strength Front Squats 6-6-6-6 WOD For Time: 75 Double Under 6 Rounds of “The Chief” 50 Double Unders 4 Rounds of “The Chief” 25 Double Unders 2 Rounds of “The Chief” “The Chief”: 3 Power Cleans (135/95), 6 Push-ups, 9 Air squats

Saturday 10.14.17  »

Group Warm-Up WOD For Time: 100 Wall-Balls(20/14) 80 KB Swings (24/16) 60 Goblet Squats 40 Burpees 20 Chins

Friday 10.13.17  »

Group Warm-Up Strength Power Clean 3-3-3-3-3 WOD For Time: 15-12-9 Power Clean Thrusters M=135 F=95

Thursday 10.12.17  »

Group Warm-Up WOD 6 RFT 8 Split Squats (95/65)(ea. Leg) 16 T2B 50 Double Unders

Wednesday 10.11.17  »

Group Warm-Up Strength Push Press 3-3-3 WOD 4 RFT 21 KB Swings(24/16) 12 Burpee Box Jumps (24/20)

Tuesday 10.10.17  »

Group Warm-Up WOD “Chelsea” EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats

Monday 10.9.17  »

Group Warm-Up WOD “1492” 10 RFT: 1 Clean & jerk 155#/ 105# 4 Hang Power Cleans 9 Deadlifts 2 Front Squats

Saturday 10.7.17  »

Group Warm-Up WOD For Time: 30 Thrusters (95/65) Then 5 RFT 15 Pull-ups 200m Run 15 Ring Dips Then 30 Thrusters

Our training process

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.

Your first week is free!

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