Category: WOD

CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/success-is-a-decision Warm-up warm up press and squat (No Measure) 500 m row 3 rounds 10 plate G2OH 10 push press 10 front squats Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# After Party Metcon (No Measure) tabata x2 alternating between flutter kicks plank…

CrossFit Illuminati – CrossFit 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 double KB strict press (5×5) Metcon Metcon (Time) 3 RFT 60 air squats 30 T2B 30 ring push ups

CrossFit Illuminati – CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

CrossFit Illuminati – CrossFit Warm-up 200 M Run 3 Rounds 20 Flutter Kicks 10 Goblet Squats 10 Wall Balls Metcon Shoulder Press (Work to a heavy single. ) Metcon (Time) For Time: 30 Calorie Row 50 box jumps (24/20”) 25 Burpees 20 Clusters (115/80)

CrossFit Illuminati – CrossFit 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 (Weight) EMOM for 5:00 5 touch and go deadlifts at 70% Metcon (AMRAP – Rounds and Reps) AMRAP 16 minutes: 400 M Run 5 Bar…

CrossFit Illuminati – CrossFit ROM WOD Open Prep Day 2 (11 min) https://app.romwod.com/workout/open-prep-2017-day-2-snatch Warm-up 2 Rounds 10 BB OHS 10 Situps 10 Plate 2 OH Then Burgener WarmUps Snatch (1 Rep Max) 25 mins Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 20 KBS (53/35) 10 Goblet Squat w/ KB 5 Wall Climbs

CrossFit Illuminati – CrossFit Warm-up 400 M Run 3 Rounds 10 KB Swings 10 BB OHS 15 Situps TIRE FLIPS (5 x 3) Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes of: 20 Single Arm Dumbbell OHS (10/arm) 10 Burpees 50 double-unders

CrossFit Illuminati – CrossFit Warm-up 200 Meter Run PVC Mobility 3 Rounds 10 BB Thrusters 10 Jumping Lunges 10 Pushups Toes-To-Bar (Review: 40 T2B as few sets as possible) Metcon (Time) 3 Rounds: 200 Meter Run 15 Power Cleans, 155/105 9 Box Jumps, 30/24

CrossFit Illuminati – CrossFit 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 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 Weightlifting Deadlift (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute ascending ladder 3-6-9-12-15-18-21……. push press (95/65) toes to bar