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 Conditioning Metcon (AMRAP – Reps) Double tabata alternating between row or bike and push ups (row, push ups, bike, push ups) 4 times Metcon Fran (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard Ulrika (Time) 100 air squat buy in/cash out Then 5 rounds 10 deadlifts (225/155) 10 HSPU 10 T2B must complete a 1000 m bike AND 1000 m row sometime within the 5 rounds
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 600 m bike 4 rds 5 medball situps thrown @ wall 7 burpees 9 barbell thrusters 100 m jog Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Row 3 Rounds: 10 KB Swings 15 Sit Ups 10 KB Goblet Squats Metcon Metcon (No Measure) 5 x 10 Ring Pushups 2 Minutes rest in between Rds. Metcon (Time) 4 Rounds: 10 Shoulder Taps 20 Alt. DB Snatches (50/35) 75 Double Unders
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Row 3 ROUNDS: 25 Double Unders 5 Leg Swings Side to Side / Forward Back 10 Push Up to Downward Dog 10 Romanian Deadlifts w/ a bar Metcon Metcon (Time) 8 x 100 m sprints with 60 secs in between. Metcon Metcon (AMRAP – Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 600 m bike 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 Squat Cleans (155/105#) 15 Box Jumps
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD https://app.romwod.com/workout/open-prep-2017-day-1-overhead-squats-lunges (10 min) Warm-up 200 m Run 3 Rounds 20 Double Unders 10 KB Swings 10 Goblet Squats 3 Games of Kettle Bell Tap Relay Game (losing team 5 burpees) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 OHS (155,105) Bar Facing Burpees over Bar
CrossFit Illuminati – CrossFit View Public Whiteboard Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-upsIn honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.To learn…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/relinquish Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 band pull aparts 10 air squats 10 plate G2OH Metcon Metcon (Time) 10 RFT 1 power snatch (185/125) 3 overhead squats
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 Metcon Metcon (Time) Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press (135/95) + 1…
