CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 Goblet Squats 10 KB Swings 20 Lunges Weightlifting Alternating KB Gorilla Rows (5×5 each side) Set up in Sumo Stance, 2 kb between legs with handles facing shins. Pick up kb and rotate while pulling up to complete row. Lower kb…
CrossFit Illuminati – CrossFit View Public Whiteboard quarter gone bad (AMRAP – Reps) 5 Rounds For Total Reps in 18 minutes 15 seconds Thrusters (135/95 lb) 45 seconds Rest 15 seconds Weighted Pull-Up (50/30 lb) 45 seconds Rest 15 seconds Burpees 45 seconds Rest Each round is 3 minutes. The clock does not reset or…
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 Metcon Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP 800 m run 10 deadlifts (315/215) 800 m run 8 rope climbs Scaled…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 10 good mornings 10 ring rows 10 scap pulls 10 goblet squats For today’s wod, you’re able to perform the three wods in any order that you like. You’re also allowed as much rest as needed between the three. Go into…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/hinge-short Warm-up Warm-up (No Measure) 700 m bike 10 supermans 10 push press 10 KB swings 10 hang power cleans Weightlifting Power Clean (5-5-3-3-1-1) work your way up to a heavy set of 1 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute…
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 Metcon (No Measure) Rock, Paper, Scissors Metcon Metcon (AMRAP – Reps) 5 – 2 minute rounds 10 thrusters (95/65) 200 m run max thrusters with time…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Strength Bench Press Metcon Metcon (AMRAP – Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Capoot (Time) For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.To learn more about Capoot…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 25 cal row or bike 1 round of: 50 single unders 20 light kettlebell swings 15 scap pulls Then 3 Rds. increasing weight each rd. 7 front squats 7 push press, with squat stance 7 thrusters Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for…
