CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/amelioration-short Warm-up Warm-up (No Measure) 700 m bike 3 rounds 10 kb swings 10 burpees 10 pull ups or ring rows Metcon Metcon (Time) 1 round of: 30 hang power cleans (115/75) 15 ring dips 3 rope climbs Then, 2 rounds of: 20…
CrossFit Illuminati – CrossFit View Public Whiteboard Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD 12 Minutes Serendipity https://app.romwod.com/routine/serendipity-short Warm-up 200 m Run 3 Rounds 10 KB Swings 10 Goblet Squats 20 Double Unders Metcon Metcon (AMRAP – Reps) “Nail Biter” 4 Rounds: 1:00 – Heavy Jump Ropes 1:00 – Power Snatches 1:00 – Thrusters 1:00 – Calorie Assault Bike 2:00…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Row 3 Rounds 10 Burpees 10 Push Up to Downward Dog 10 Jumping Squats Gymnastics Metcon (No Measure) 21-18-15-12 Strict Pull ups Strict Handstand Push UpsScale: Jumping Pull Ups, Box HSPUs or DB Presses Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 Wallballs 15 Push Ups 10 Banded OH Squats Weightlifting Bench Press (4 x 10) 1.5 Bench Presses 1 rep= all way down, half way up, down to chest, all way up Metcon Metcon (Time) 3 Rounds: 200 m Run 12 Deadlifts…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400m Run 3 Rounds 10 BB Thrusters 15 Push Ups 10 BB Rows Strength Midline 4 Rounds, Not for Time: 18 Banded Good Mornings 15 x 4-Count Flutter Kicks 12 Glute Bridges Metcon Metcon (Time) 4 Rounds 20 KB Swings (53/35) 15 Slamballs (50/35) 10 Goblet Squat
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 750 m Bike 3 Rounds 10 Plate G2OH in Squat Position 10 Plate Chest Press Standing 15 Heavy Jump Ropes or 25 DU’s Metcon Metcon (Weight) 4 Rounds, two dumbbells. First Trip – Left DB Overhead, right DB at Hang. Second Trip – Left DB at Hang,…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Strength 200 m overhead barbell carry (Time) 200 m overhead barbell carry (135/95) Metcon Metcon (Time) 4 rounds 10 power…
CrossFit Illuminati – CrossFit View Public Whiteboard 5th mountain (Time) For time, with 20# vest: 100 Burpees, run 1 mile 100 Squats, run 1 mile 100 Sit-ups, run 1 mile 100 Push-ups, run 1 mile 100 Pull-ups, run 1 mile
