CrossFit Illuminati – CrossFit ROM WOD Watering Can (13) https://app.romwod.com/workout/watering-can Warm-up 200 M Run 2 Rounds 10 BB Press 10 Pushups 15 Squats 20 Arm Circles Metcon Metcon (Time) 21-15-9 OHS (115/75#) KB Swings (70/53) *200 m Run after every round After Party Accumulate 4 Minutes of plank in as few sets as possible
CrossFit Illuminati – CrossFit ROM WOD A thousand Miles (14 Min) https://app.romwod.com/workout/a-thousand-miles Warm-up 400 Meter Run 3 Rounds 10 Lunges 10 BB Strict Press 10 Arm Circles (Forward and Back) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 3 Wall climbs 10 Box Jumps 15 Pushups 100 M Run After Party 50 Russian…
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 Conditioning Metcon (AMRAP – Reps) Tabata x 2 (8 minutes total….
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 5th mountain (Time) For time, with 20# vest: 100 Burpees,…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/enjoy-the-journey 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 Metcon Metcon (Time) 3RFT 10 Squat snatches (155/105) 20 burpees After Party Metcon (No Measure) Accumulate 3…
CrossFit Illuminati – CrossFit 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 (No Measure) Sally (135/95) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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 Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200 m…
CrossFit Illuminati – CrossFit Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments.U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds…
