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 Strength Turkish Get Up (4X3) Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans,…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 View Public Whiteboard Warm-up 200 m jog 3 Rounds 10 band pull aparts 10 BB OHS 10 Arm Circles (forward & back) 10 Scap Pulls Metcon Metcon (3 Rounds for reps) Muscle Up Progression Review / Skill Work 3 Max Unbroken Attempts. With 3 minutes rest in between. Metcon Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Short & Sweet Shoulders https://app.romwod.com/workout/short-sweet-shoulders Warm-up 20 Burpees 3 Rounds 10 Situps 10 KB Swings 10 Wall balls Metcon Metcon (Weight) Push Jerk 5×3 Between 60 and 90% depending on skill. After Party Metcon (Time) 300 DU’s for time
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Bed ball carry 3 Rounds 10 DB Rows 10 DB Press 10 Goblet Squat with DB Metcon Metcon (AMRAP – Rounds) Death by Ring Push-UpBegin with 1 in 1st minute. Scale with knees or regular push-up. Metcon (AMRAP – Rounds) 14 minute EMOM Even: 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 30 Pulls on Rower 10 scorpions / 10 iron crosses 3 Rounds 10 Pushups 10 Jumping Squats 15 Kb Swings Metcon Metcon (AMRAP – Rounds) MIDLINE WORK – Alternate Between Both Movements for 14 Rounds. A) Midline (Anterior) Hollow Hold (30 sec work 30 sec rest) B)…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD FIVE TIMES TWO (20 min) https://app.romwod.com/workout/five-times-two Warm-up 400 M jog 3 Rounds 5 Pushups to Inch Worm 10 Goblet Squat w/ KB 15 KB Swings Metcon Optimus Prime (AMRAP – Reps) “Optimus Prime” AMRAP 8: Wallballs (20/14) At beginning of every minute 5 DL(205/145)Start workout on…
CrossFit Illuminati – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here
CrossFit Illuminati – CrossFit View Public Whiteboard 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) 150 single-unders 20 bar muscle-ups 10 squat cleans, 115 lb./75-lb.* 150 single-unders 15 bar muscle-ups 15 squat cleans, 115 lb./75-lb.* 150…
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 Strength Turkish Get Up (4×3) Metcon Metcon (Time)…
