CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/adventure-awaits 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 Weightlifting Metcon (No Measure) Snatch 5 @ 36% 5 @ 45% 5 @ 54% Metcon Metcon (AMRAP…
CrossFit Illuminati – CrossFit Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (Time) 10 thrusters (135/95) 100 double unders 8 thrusters 80 double unders 6…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) 16.1 Warm-up Metcon (No Measure) 3 rounds 15 jumping squats 15 kb swings 10 pass throughs 10 push ups Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 OH lunges (95/65) 8 burpees 10 OH lunges 8 C2B pull ups After Party Metcon (No…
CrossFit Illuminati – CrossFit Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated…
CrossFit Illuminati – CrossFit Warm-up 500 m row 3 rounds: 15 air squats 10 pushups 10 scap pulls Weightlifting Metcon (Weight) Behind Neck Snatch Grip Strict Press: 3 x 5 ; 3 x 3Building up to a heavy last set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 21 KB Swing…
CrossFit Illuminati – CrossFit Metcon 12 Days of Xmas (Time) “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time. 1. Handstand push-up 2. 24″ Box Jumps 3. Thrusters (95#/65#) 4. Pull-ups 5….
CrossFit Illuminati – CrossFit Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click here
CrossFit Illuminati – CrossFit 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 Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30…
