WOD

CrossFit Illuminati – CrossFit Warm-up 500 m Row 21-15-9 KBs Goblet Squats Pushups Weightlifting Zots Press (building up to heavy last set) Metcon Metcon (AMRAP – Rounds) EMOMx12 Odd:  10 Chest to Bar Pull ups Even:  15 Wall Balls, 20/14

CrossFit Illuminati – CrossFit Warm-up 400 M Run 3 Rounds 10 Arm Circles 10 Pushups 10 Air squats Gymnastics Ring Dips (4 x 10) Metcon Metcon (Time) 400 Meter Run 80 DU, 21 Snatch Grip DL(155/115) 200 Meter Run 40 DU, 15 Snatch Grip DL(155/115) 100 Meter Run 20 DU, 9 Snatch Grip DL(155/115)

CrossFit Illuminati – CrossFit Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

CrossFit Illuminati – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Weightlifting Clean and Jerk

CrossFit Illuminati – CrossFit Warm-up front squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Metcon Metcon (Time) 3RFT 400 m run 12 overhead squats (135/95) 6 bar muscle ups

CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/plow-before-harvest 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 Snatch (20 minutes to find 1RM) After Party Metcon (Time) 40-30-20-10 Push ups Sit ups

CrossFit Illuminati – CrossFit ROM WOD 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) 12 minute AMRAP 5 hang power cleans (155/105) 5 strict handstand push ups 5 burpees Metcon (AMRAP – Rounds and…

CrossFit Illuminati – CrossFit 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 800 m sandbag run (Time) 800 m sandbag run Women…

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 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups After Party Metcon (No Measure) Accumulate…

CrossFit Illuminati – CrossFit Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)