CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Hips and Hams (10 min) https://app.romwod.com/workout/hips-and-hamms Warm-up 200 m Run 3 Rounds 10 KB Swings 10 BB Thrusters 10 Burpees Strength Barbell Row 5×7 find a challenging weight to use for all 5 sets Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 push-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up 200 m Run 3 Rounds 10 Situps 10 BB OHS 10 Arm Circles Stretch: 30 sec/Leg Couch Spiderman Burgener Warm Up Metcon Metcon (AMRAP – Rounds) Metcon (AMRAP – Rounds) EMOM x 10: 1 Squat Snatch Approx 65% – 75% of 1 Rep Max Metcon Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Sharpen the Axe (15 min) https://app.romwod.com/workout/sharpen-the-axe Warm-up PVC Mobility 200 M Run 3 Rounds 10 Goblet Squats 10 KB Swings 20 Lunges Metcon Metcon (Time) 800 m Run 30 Shoulder Taps 10 front squats 400 m Run 30 Box Jump Overs 10 Front squats M 185…
CrossFit Illuminati – CrossFit View Public Whiteboard DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here
CrossFit Illuminati – CrossFit Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP Run 400 m 15 clapping push-ups Run 400 m 3 rope ascents
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/reason-minus-excuses 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 Weightlifting Metcon (No Measure) Deadlift (deload week) 1 set of 5 @ 36% 1 set of 5…
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 arm) Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/step-by-step Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Metcon Metcon (Time) 5 rounds for time of: 225-lb. clean and jerks, 4 reps 6 bar muscle-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Capoot (Time) For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.To learn more about Capoot…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Move Mountains (14 min) https://app.romwod.com/workout/move-mountains Warm-up 500 Meter Row PVC Mobility 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…
