07/27/2019
CrossFit Illuminati – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
CrossFit Illuminati – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Endeavor (16:10) https://app.romwod.com/routine/endeavor Warm-up 2 Rounds 10 Banded OHS 10 Goblet Squats 10 Pushup to Downward Dog Metcon Metcon (3 Rounds for reps) “Slap Happy” Part #1 In a 5:00 Window… 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 m Run 3 Rounds: 10 KB Swings 15 Sit Ups 10 KB Goblet Squats Metcon Metcon (6 Rounds for reps) 6 sets Ring Push Ups Max Reps 2 Min Rest between Round Joker (Time) “The Joker” For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 M Row 3 Rounds 10 BB Thrusters 10 BB Good mornings 10 Leg Swings Metcon Metcon (Distance) Handstand walk review. For those w/ walks, attempt to accumulate max distance in 10 attempts or set cones out to work on obstacle walking and turning. Metcon (Time) For…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 700 m Bike 3 Rounds 5 DB Renegade Rows 10 DB Thrusters 15 Situps Metcon Metcon (AMRAP – Rounds) RD = 60 sec, then 60 sec rest b/w RDs. RD #1 – 7 Hang Squat Cleans + 1 Push Jerk RD#2 – 6 Hang Squat Cleans +…
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 (5×10 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 Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 good mornings 10 goblet squats 15 Russian swings Conditioning 800 m sandbag run (Time) 800 m sandbag run Women 20 or 40 Men 40 or 60 make sure to record your weight so you use the same weight…
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 find 1RM) Metcon Metcon (AMRAP – Reps) 3- 5 minute rounds (1 minute rest between rounds) wall balls GHD…
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 Conditioning 100 PUSHUPS (Time) 100 PU FOR TIME…