CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 Meter Run 3 Rounds 10 BB Thrusters 15 BB Rows 20 Double Unders Metcon Metcon (No Measure) Alternating For 20 Minutes: Station A: Handstand Push Up Practice Station B: 50′ Single Arm Dumbbell Overhead Walking LungeRest 1 minute b/w stations. Go into deficit HSPU if strong…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Row 21-15-9 KBs Goblet Squats Pushups Metcon Metcon (Weight) KB Bird Dog Rows on Bench 5 x 10 / side Metcon (Time) 4 Rounds: 50 Double Unders 20 Dumbbell Snatches (50/35) 10 Dumbbell Facing Burpees
CrossFit Illuminati – CrossFit View Public Whiteboard Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here
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 Metcon (Time) 150 partner d-ball to shoulder…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Weightlifting Push Jerk (20 minutes to find 1RM) Metcon Metcon (Time) 7 RFT 10 Sumo deadlift high pulls (95/65) 10 ring dips
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 Conditioning 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 40-30-20-10 wall balls (20/14) toes to bar rest five minutes 40-30-20-10 wall balls burpees (rep…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/growth-minded-short Warm-up Warm-up (No Measure) 200 m run 3 rounds 15 kb swings 10 push press 10 hollow rocks Metcon Metcon (Time) “Heavy Grace” 30 clean and jerks for time (155/105) If scaling to Rx grace weight, submit it into your athlete performance…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Strength 400 m farmer carry (Time) put weight in comments Metcon TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell…
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…
