01/16/2021
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
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 Conditioning 400 m farmer carry (Time) put weight in comments Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 90 wall balls…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/strong-pertinacity-short Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Metcon Metcon (Time) 21-15-9 floor press (155/105) ring dips ghd sit…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Weightlifting Shoulder Press (5×8) Metcon Metcon (AMRAP – Reps) five 2.5 minute rounds (90 seconds rest between rounds) bike or row 6 power…
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 Accessory work Metcon (Time) 50 strict pull ups for time Metcon Metcon (Time) 3 RFT 20 power snatches (95/65) 75…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Weightlifting Front Squat (5×5) Metcon Metcon (Time) 10 RFT 5 burpee box jump overs (30/24) 10 KB swings (70/53)
CrossFit Illuminati – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up WB, KBS, JJ (No Measure) 200 m run 3rds 10 wall balls 10 light KB swings 10 jumping jacks 10 push ups Weightlifting Metcon (Weight) E1.5MOM for 15 minutes 3 squat cleans AHAP add weight from all 10 rounds together for total score Metcon Metcon (AMRAP –…
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 (AMRAP – Rounds) EMOM push ups for as many minutes as possible until failure. RX+ 20 RX 12 Metcon Metcon (Time) 21-15-9 DB snatch…
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 Strength KB gorilla row (5×8 (each side)) Metcon Metcon (AMRAP – Reps) 4 – four minute rounds (1 minute rest betweens rounds) GHD sit ups rope…