10/27/2018
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) Javorek 3 rounds: 6 deadlifts, 6 high-pulls, 6 front squats, 6 push-jerks, 6 back squats
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) Javorek 3 rounds: 6 deadlifts, 6 high-pulls, 6 front squats, 6 push-jerks, 6 back squats
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Conditioning Metcon 500m Row (Time) Max Effort 500m…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (Time) teams of two complete 100 d-ball to shoulder AFAP Metcon Metcon (AMRAP – Rounds) E3MOM for 7 rounds run to first fire hydrant…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Conditioning Metcon (No Measure) Goblet squat Sally Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 20 push press 40 double unders for push press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Strength Farmer’s Carry (400 m) Metcon Metcon (AMRAP – Reps) tabata power clean (95/65) rest 3 minutes tabata push ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Strength TIRE FLIPS (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP OH DB or KB carry to blue dumpster (50/35)…
CrossFit Illuminati – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds: Run 200m 8 Box jumps 8 Push ups 8 V ups Strength Metcon (Weight) 5×10 Single Arm Dumbbell Bench Press (Each Side)Use boxes unless benches are in. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min Partner WOD AMRAP: 50 Slam Balls 50 Burpee Box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds of Power Walking Relays (losing team coach’s choice) 3 Rounds 45 Seconds in Squat hold 10 DB Push Press 7 Burpees Gymnastics Pistols (7 sets 7 each side) Metcon Metcon (Time) 1) 800 m Run, 100 Double Unders, 28 KB Swings (44, 26) 2) 600…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m Indian Run with Small Slam Ball 3 Rounds 16 Lunges 10 Arm Circles 15 KB Swings Metcon 100 Air Squats / 100 Push Ups (Time) For time, complete 100 of each. Must finish squats before moving to push ups. Metcon (AMRAP – Reps) 5 Rounds:…