CrossFit Illuminati – CrossFit 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 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 Deadlift (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute ascending ladder 3-6-9-12-15-18-21……. push press (95/65) toes to bar
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/adventure-awaits 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 Weightlifting Metcon (No Measure) Snatch 5 @ 36% 5 @ 45% 5 @ 54% Metcon Metcon (AMRAP…
CrossFit Illuminati – CrossFit Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (Time) 10 thrusters (135/95) 100 double unders 8 thrusters 80 double unders 6…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) 16.1 Warm-up Metcon (No Measure) 3 rounds 15 jumping squats 15 kb swings 10 pass throughs 10 push ups Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 OH lunges (95/65) 8 burpees 10 OH lunges 8 C2B pull ups After Party Metcon (No…
CrossFit Illuminati – CrossFit Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated…
CrossFit Illuminati – CrossFit ROM WOD MisFit Takeover (16 min) https://app.romwod.com/workout/misfit-takeover Warm-up 500 M Row 3 Rounds 10 Push Ups to Downward dog 10 KB Swings 10 Goblet Squats Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit Illuminati – CrossFit Warm-up 500 m row 3 rounds: 15 air squats 10 pushups 10 scap pulls Weightlifting Metcon (Weight) Behind Neck Snatch Grip Strict Press: 3 x 5 ; 3 x 3Building up to a heavy last set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 21 KB Swing…
CrossFit Illuminati – CrossFit Warm-up 400 m Run 3 Rounds 10 Hang Muscle Snatches 10 OHS w/ a Band 10 Snatch Grip Back Rack Push Press Then Burgener Warm Up w/ Coach Metcon Metcon (No Measure) Snatch 5 reps @ 67.5 % 3 reps @ 76.5 % 2 reps @ 85.5%Work Each Rep as its…
CrossFit Illuminati – CrossFit Metcon 12 Days of Xmas (Time) “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time. 1. Handstand push-up 2. 24″ Box Jumps 3. Thrusters (95#/65#) 4. Pull-ups 5….
