WOD

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 700 m bike 3 rounds 10 burpees 15 kb swings 15 air squats Strength double kb strict press (5×10) Metcon Metcon (Time) 3RFT 21 power cleans (155/105) Run 400 m Plank hold for time equal to run time

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Strength TIRE FLIPS (5×3) Metcon Metcon (Time) 42 push ups 21 deadlifts (225/155) 30 push ups 15 deadlifts 18 push ups 9 deadlifts…

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 Metcon Metcon (AMRAP – Reps) Tabata thruster On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load…

CrossFit Illuminati – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M run 3 Rounds 10 Medball Cleans 10 Medball Situps 10 BB Press Metcon 1000m Row (Time) Max Effort 1000m Row Mexican Jumping Bean (Time) 5 Descending Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double unders

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 Push Ups 20 Doube Unders 10 KB Goblet Squats Weightlifting Bench Press (5×10) Metcon Metcon (Time) 3 Rounds 20 Alternating DB Snatch (50/35) 15 Goblet Squats 10 DB Push Press (5/side)1 DB for Wod

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 m Run 3 Rounds 10 BB Push Press 10 BB OHS 10 Push Up to Downward Dog Weightlifting Metcon (Weight) Power Snatch + OHS Work to a heavy single for the day Metcon (AMRAP – Rounds) EMOM 16 minutes Even: 10 Slamballs (50/35) Odd: 15 KB…

CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 Meter Run 3 Rounds 10 Jumping squats 10 Bowler Walks 10 Push Ups Metcon Metcon (AMRAP – Rounds) EMOM 14 Minutes: 10 Ring Push Ups Metcon (Time) 4 RFT: 10 Dead Lifts 225/155 20 Wall Balls, 20/14 40 Double unders

CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Beauty in the Darkness (15 min) https://app.romwod.com/workout/beauty-in-the-darkness Warm-up 400 Meter Run 3 Rounds 10 BB Thrusters 15 BB Rows 20 Double Unders Metcon Metcon (Time) 21-15-9 Handstand push-ups 155/105-lb. front squats Burpees

CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here