832-794-5818
jason@crossfitilluminati.com
Contact Us
Facebook
Instagram
RSS
Crossfit Illuminati LogoCrossfit Illuminati Logo
  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial
Email Us

WOD

CrossFit – Sun, Jun 4

June 4, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30sec Row or Bike 10 Alternating high box step ups 5/5 deep squat single arm DB press B.Specific World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets…

CrossFit – Sat, Jun 3

June 3, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 6 minutes 1 minute skipping 12 In and out squats 10 Alternating single leg single arm V-ups 20 low box runners Static A skips: https://youtu.be/V-EbAvc6ehk?t=11 B. Specific Progressions TTB progression (go through the entire progression) -10 pike ups* -3-5 beat swings -3-5 Beat swing…

CrossFit – Fri, Jun 2

June 2, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds, 30 seconds at each movement – Wall balls – SDLHP @ empty BB/KB – Box jumps / Jumping knee tucks – Push press @ empty BB – Row B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds –…

CrossFit – Thu, Jun 1

June 1, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m Jog B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific Prep 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE Technique Technique Thursday (Checkmark) Strict Ring muscle ups Progressions False Grip: – False grip ring rows Transition: – Strict ring muscle up pull…

CrossFit – Wed, May 31

May 31, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 12/12 Banded monster walks 6 Good mornings 6 Front rack elbow rotations 6/6 Front rack reverse lunge 3 Pause back squat @ empty bar or light B. Mobility 90/90 Hip stretch 30s/side C. Specific Part B 5 Clean first pulls 5 Low hang clean pulls…

CrossFit – Tue, May 30

May 30, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation 45 seconds/…

CrossFit – Mon, May 29

May 29, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard 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 Murph (Time) For Time: 1-Mile Run 100 Pull-ups…

CrossFit – Sun, May 28

May 28, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 minute row then EMOM 4 odd- 40 sec Stiff leg row even- 5 inchworms + 10 jumping knee tucks B.Specific DB Snatch progression 3-4 sets, ramping up in weight – 5/5 DB deadlift (squattier setup) – 3/3 DB Snatch B. Specific 2 DB Snatch…

CrossFit – Sat, May 27

May 27, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15 sec Banded Good mornings Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 45 minutes Score: Time Scaling Options Beginner Run 400m 20 KBS @ 16/12…

CrossFit – Fri, May 26

May 26, 2023developerWOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Tall squat cleans 3…

Posts navigation

1 2 3 4 … 194 >

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

Menu

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Recent Posts

  • CrossFit – Sun, Jun 4
  • CrossFit – Sat, Jun 3
  • CrossFit – Fri, Jun 2
  • CrossFit – Thu, Jun 1
  • CrossFit – Wed, May 31

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

CLAIM FREE TRIAL
Crossfit Illuminati Logo
Reclaim Your Fitness, Regain Control of Your Life

Quick Links

  • Home
  • About Us
  • Facility
  • Client Stories
  • Contact Us
  • Corporate Wellness
  • Nutrition Services

Recent Posts

  • CrossFit – Sun, Jun 4
  • CrossFit – Sat, Jun 3
  • CrossFit – Fri, Jun 2
  • CrossFit – Thu, Jun 1
  • CrossFit – Wed, May 31

Get in Touch With Us

12654 Goar Road Houston, TX 77077
832-794-5818
jason@crossfitilluminati.com
Facebook
Twitter
Instagram
RSS
jason@crossfitilluminati.com

Copyright © 2022 CrossFit Illuminati. A Kilo Website.

  • Terms And Conditions
  • Privacy Policy