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 Turkish Get Up (5×3 each side) Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 m bike OR 400 m row 3 rounds 10 push press 10 walking lunges 10 burpees Gymnastics Metcon (AMRAP – Rounds) Toes to bar review 60 reps in as few of sets as possible Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20#…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 kb swings 10 jumping air squats 10 scap pulls Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb….
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Impress Yourself (short 12 min) https://app.romwod.com/workout/impress-yourself Warm-up 500 Meter Row 3 rounds 10 medball cleans 10 Pushups 10 Barbell Shoulder Press Metcon Metcon (AMRAP – Rounds) Every 2 minutes for 10 rounds (20 mins total) 3 Muscle ups 5 PC (185/135) 7 Burpees Score is completed…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m run 3 Rounds 10 BB Thrusters 10 Wallballs 10 Medball Situps Metcon 500m Row (Time) Max Effort 500m Row 1000 m Airdyne (Time) 1k meters for time on bike Metcon (AMRAP – Rounds and Reps) 21-18-15-12-9-6-3 Slamballs (50/35) Box Jumps (24/20)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 600 M Bike 3 Rounds 20 DU’s 10 KB Swings 10 Burpees Metcon Metcon (AMRAP – Reps) Muscle Up Skill Review. 5 sets Max Muscle Ups. Total Muscle Ups is score. Metcon (Time) 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)20 Min Cap
CrossFit Illuminati – CrossFit View Public Whiteboard Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy…
