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)…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) Run the Day (shortened) Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# After Party Metcon (No Measure) 2…
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 Metcon 5th mountain (Time) For time, with 20#…
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 Weightlifting Push Jerk (5×3) Metcon Metcon (Time) 3 RFT 30 KB swings 20 triple unders 400 m run
CrossFit Illuminati – CrossFit View Public Whiteboard 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)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 DB Goblet Squats (don’t go too light) 15 KB Swings 10 Scap Pulls Strength Metcon (Weight) EMOM for 10 Minutes 3 Back Squats AHAP (keep same load throughout) Use Rig or Rack. Metcon Metcon (Time) 500 Meter Buy – in 4…
