Category: WOD

CrossFit Illuminati – CrossFit Warm-up

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…

CrossFit Illuminati – CrossFit Warm-up 400 M Run 3 Rounds: 10 Band Pull Aparts 10 BB Good Mornings 10 BB Thrusters 5 Dive Bombers (5 Push Up to Downward dog for scale) What’s a Dive Bomber? https://www.youtube.com/watch?v=mvNcSF-nXg4 Metcon Metcon (3 Rounds for time) 3 x 500 M Row 3 Minutes in Between SetsAttempt to be…

CrossFit Illuminati – CrossFit Warm-up 500 M Row 3 Rounds: 10 KB Swings 15 Sit Ups 10 KB Goblet Squats Metcon Metcon (4 Rounds for reps) Front Squat 4 Rounds: In a :30 Second Window: Max reps @ 50 % 1 Rep Max Rest 2:30 Between Rounds Metcon (Time) 4 Rounds: 10 Shoulder Taps 15…

CrossFit Illuminati – CrossFit ROM WOD ENERGY FLOW (15 min) https://app.romwod.com/workout/energy-flow Warm-up 3 ROUNDS: 25 Double Unders 5 Leg Swings Side to Side / Forward Back 10 Push Up to Downward Dog 10 Romanian Deadlifts w/ a bar Metcon Metcon (Time) 6 x 100 m sprints with 1 minute in between. Metcon Metcon (AMRAP –…

CrossFit Illuminati – CrossFit Warm-up 200 M Jog 3 Rounds 10 Scap Pulls on Rig 15 KB Swings 15 KB Goblet Squats 10 Band Pull Aparts Metcon Metcon (No Measure) 5 x 10: Ring Pushups (Scale Knee Ring Pushups or Regular Pushups) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15…

CrossFit Illuminati – CrossFit Warm-up 400 M Jog 3 Rounds 10 Pushups 10 Wallballs 15 Sit Ups Then 2 Rounds: 1 min Pigeoon Stretch / leg 1 min Couch Stretch / leg Metcon Metcon (AMRAP – Rounds) Back Squat 2 Rounds: 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% Rest approx…

CrossFit Illuminati – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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 100 PUSHUPS (Time) 100 PU FOR TIME Metcon (AMRAP – Rounds) Every 2 minutes for 20 minutes 2 point shuttle run 3 power snatches (135/95) 3 muscle ups

CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/the-reason Warm-up front 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 Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target