Group Warm-Up Strength Squat 5-5-5 WOD “Karen” For Time: 150 Wall-Balls
Group Warm-Up WOD “Jackie” For Time: 1000m Row 50 Thruster, 45lbs 30 pull-ups
Group Warm-Up Strength Deadlift 5 RM WOD “Diane” 21-15-9 Deadlift (225/155) HSPU
Group Warm-Up WOD 6 Rounds 400m Run 12 Thrusters (95/65) 21 KB Swings (24/16)
Group Warm-Up Strength Power Snatch 1-1-1-1-1 WOD 3 RFT 50 Double Unders 10 Power Snatches (135/95)
Group Warm-Up WOD “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest
Group Warm-Up Strength Front Squats 3-3-3-3-3 WOD For Time 50 Wall-Balls (20/14) 25 Burpees 100 Double Unders 25 Burpees 50 Wall-Balls
Group Warm-Up WOD 20min AMRAP 15 Thrusters (95/65) 15 T2B 15 Burpees
Group Warm-Up Strength Hang Power Clean 2-2-2-2-2 WOD 21-15-9 HSPU Box Jumps (24/20) Hang Power Clean (95/65)
Group Warm-Up WOD 5 RFT 50 KB Swings (24/16) 20 Wall-Balls 20 Push-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!