WOD

CrossFit Illuminati – CrossFit Warm-up 500 M Row 3 Rounds 10 BB Thrusters 10 BB Good mornings 10 Leg Swings Gymnastics Hand Stand Walk Review (15 min) Metcon Metcon (Time) 4 RFT: 5 Bar Muscle Ups 10 Power Cleans (155/105#) 20 Burpees

CrossFit Illuminati – CrossFit Warm-up 400 Meter Run 3 Rounds 10 Jumping squats 10 Bowler Walks 10 Push Ups Conditioning Metcon (Time) 6 Rounds of 100 m Sprints w/ 2 min rest b/w Rounds Metcon Metcon (Time) 4 RFT: 10 Dead Lifts 225/155 20 Wall Balls, 20/14 40 Double unders

CrossFit Illuminati – CrossFit ROM WOD Watering Can (13) https://app.romwod.com/workout/watering-can Warm-up 200 M Run 2 Rounds 10 BB Press 10 Pushups 15 Squats 20 Arm Circles Metcon Metcon (Time) 21-15-9 OHS (115/75#) KB Swings (70/53) *200 m Run after every round After Party Accumulate 4 Minutes of plank in as few sets as possible

CrossFit Illuminati – CrossFit ROM WOD A thousand Miles (14 Min) https://app.romwod.com/workout/a-thousand-miles Warm-up 400 Meter Run 3 Rounds 10 Lunges 10 BB Strict Press 10 Arm Circles (Forward and Back) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 3 Wall climbs 10 Box Jumps 15 Pushups 100 M Run After Party 50 Russian…

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 Metcon (AMRAP – Reps) Tabata x 2 (8 minutes total….

CrossFit Illuminati – CrossFit Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here

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 Metcon 5th mountain (Time) For time, with 20# vest: 100 Burpees,…

CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/enjoy-the-journey 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 Metcon Metcon (Time) 3RFT 10 Squat snatches (155/105) 20 burpees After Party Metcon (No Measure) Accumulate 3…

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 (No Measure) Sally (135/95) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Illuminati – CrossFit 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 Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200 m…