Due to Super Total, Class is at 7:30am Group Warm-Up WOD 4 RFT 15 MB Cleans (20/14) 30 Sit-ups 50 Squats 400m Run
Group Warm-Up WOD “Lynne” 5 Rounds for Max Reps Bench Press (BW) Pull-Ups
Group Warm-Up WOD “Let’s Taco bout Joe” (Buy In) 35 Burpees over bar 3 Rounds 11 Push Press 16 Front Squats 19 Deadlifts (Cash Out) 82 Wall-Balls (20/14)
Group Warm-Up Strength OHS 2-2-2-2-2 WOD 3 RFT 400m 1 Arm KB Carry (32/24) 15 OHS (95/65)
Group Warm-Up WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Group Warm-Up Strength Front Squat 5-5-5 WOD 12 min AMRAP 7 Toes-to-Bar 9 Thrusters (95/65) 15 KB Swings (24/16)
Group Warm-Up WOD 3 RFT 800m Run 30 KB Swings (24/16) 50 Sit-ups
Group Warm-Up WOD “Holleyman” 30 RFT 5 Wall-Balls (20/14) 3 HSPU 1 Power Clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device … Continue reading Friday 11.10.17
Group Warm-up Strength Deadlift 1×5 WOD “Angie” 100 Pull-Ups 100 Push-Ups 100 Sit-ups 100 Squats
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 3 RFT 10 Thrusters (135/95) 20 Burpees
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!