11/23/2019
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/impress-yourself-short 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 Marston (AMRAP – Rounds and Reps) 20 minute AMRAP 1 deadlift (405/285) 10 toes to bar…
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 Strength Thruster (5×5) Conditioning 100 PUSHUPS (Time) 100 PU FOR TIME Metcon Metcon (Time) 30 tire flips for time
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 2 rounds 10 plate G2OH 10 burpees 15 air squats then high knees/broad jump carioca/carioca 30 second calf stretch 30 second quad stretch Conditioning Metcon (Time) 4- 400 m run 1 minute rest between rounds (include rest in time) Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Skill Warm-up (No Measure) SLIPS Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 3 hang power snatch (115/75)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Strength Back Squat (20 minutes to establish 1 RM ) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
CrossFit Illuminati – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here
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 Conditioning Metcon (AMRAP – Reps) 20 seconds on 10 seconds off for 12 minutes Tabata row Tabata bike Tabata burpees Metcon Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/ham string stretch butt kicks/ quad stretch sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Weightlifting Overhead Squat (5×5) Metcon Metcon (Time) 5 rounds for time of: 15-ft. rope climb, 1…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/ephemeral-short Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 KB swings 10 push press 10 broad jumps Metcon Metcon (AMRAP – Reps) Complete as many reps as possible in 8 minutes of: shoulder to overhead (115/75) Each time you break, perform…