09/22/2018
CrossFit Illuminati – CrossFit View Public Whiteboard Houston Heroes WOD (May 31st) (Time) 1 mile run 68 push ups 68 KB swings 51 sit ups 51 burpees 1 mile run
CrossFit Illuminati – CrossFit View Public Whiteboard Houston Heroes WOD (May 31st) (Time) 1 mile run 68 push ups 68 KB swings 51 sit ups 51 burpees 1 mile run
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 m Run 3 Rounds 15 KB Swings 10 Sandbag Rows 15 DB Goblet Squat Conditioning 15 Minutes of CrossFit Hot Potato: Make circle w/ everyone in squat passing 25 lb slam ball. When coach turns music off, person with ball leaves the circle. Each game round…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m Run 3 Rounds 10 DB Goblet Squats 10 DB Push Press 25 Jumping Jacks Metcon (Weight) Single Leg Romanian Deadlift 5 x 5 on each leg Metcon (AMRAP – Rounds and Reps) AMRAP for 18 min: 20 Push Ups (45/30) 15 DB Thrusters 3 point…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m run 3 rounds 30 Double Unders 15 jumping squats 10 push ups Metcon 8 games of Godzilla. Everyone gets to bet before if ring or Godzilla will win. One person per round is chosen as Godzilla by coach. Losing party (the ring or Godzilla) does…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 15 Sit Ups 15 Push Ups 15 DB Thrusters 10 Punter’s Kicks Strength Metcon (Weight) Tempo Kettlebell Deadlift 7 Sets of 5 Regular pull off ground, 5 second negative. Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Bear Complexes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400m Run 3 Rounds 20 DU’s 15 Goblet Squats 10 BB Strict Press 5 Burpees Metcon Metcon (No Measure) 5 x 10 Ring Push Ups 5 x 10 Medball Sit Up and ThrowUse whatever weight allows you to throw ball coming up from sit up and not…
CrossFit Illuminati – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed…
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 double KB clean and press (5×10) Metcon Metcon (Time) 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 big pulls on rower 3 rds 15 kb swings 10 scap pulls 15 air squats Weightlifting Metcon (No Measure) Clean & Jerk 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3 3+1 @ 60% 3+1…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 T2B 8 Deadlifts (225/155) ROM WOD Metcon (No Measure) https://app.romwod.com/workout/beyond-limits 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 Metcon After Party…