CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up 2 (No Measure) 3 point shuttle run x 2 3 rounds 15 push ups 10 wall balls 10 db snatches then broad jump/punters kick carioca/carioca Strength 1.5 bench press (4X10) 1 rep starts at top of lock out position, down to chest, halfway up then back…
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 Strength 400 m farmer carry (Time) put weight in comments Metcon The Chief (AMRAP – Rounds)…
CrossFit Illuminati – CrossFit View Public Whiteboard Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1000 m bike 3 rounds 10 banded overhead squats 10 band pull aparts 10 push press Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# After Party Metcon (No Measure) 100 sandbag pull throughs
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/sure-fire-short 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 Metcon…
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 Weightlifting Clean and Jerk (5-5-3-3-3-1-1-1) Metcon Metcon (AMRAP – Reps) 3 Rounds for Max Reps in 17 minutes. 1 minute Burpees. 1 minute Wall Ball Shots…
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 Strength Suspended plank rows (5×10) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups After Party Metcon (No Measure) 100 sit ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 10 hang power cleans 10 burpees 10 lunges Metcon 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 Marston (AMRAP – Rounds and Reps) 20 minute AMRAP 1 deadlift (405/285) 10 toes to bar 15 bar facing burpees
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 push press 10 KB swings 10 BB rows Conditioning double kettlebell clean (5×10) Metcon Metcon (Time) 30 snatches 30 muscle ups 30 clean and jerks (135/95)
