CrossFit Illuminati – CrossFit ROM WOD Sumo Frog (Short 13 min) https://app.romwod.com/workout/sumo-frog Warm-up 200 M Run 3 Rounds 10 OHS With Band 10 Band Pull Aparts 10 Push Ups 10 Sit Ups Metcon 500m Row (Time) Max Effort 500m Row Metcon (3 Rounds for reps) AMRAP 5 21 Overhead Squats (95/65) 21 Bar Facing Burpees…
CrossFit Illuminati – CrossFit Whitten 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 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 Weightlifting Metcon (Weight) 10 minute EMOM 3 hang squat snatch (AHAP) post successful rounds in comments Metcon Metcon (AMRAP – Reps) On a…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/just-stretch 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 Weightlifting Metcon (No Measure) Front Squat 1×5 @ 58.5%, 1×5 @ 67.5%, 1xmax effort @ 76.5% Metcon Metcon (AMRAP – Rounds…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/bridge-the-gap Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (Time) 21-15-9 DB snatches (50/35) bar muscle ups After Party Metcon (No Measure) 100 shoulder diamonds
CrossFit Illuminati – CrossFit 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 Conditioning 800 m sandbag run (Time) 800 m sandbag run Women…
CrossFit Illuminati – CrossFit Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Strength TIRE FLIPS (6×3) Metcon Metcon (Time) 15-12-9 power cleans (135/95) thrusters
CrossFit Illuminati – CrossFit Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds 21 Arm Circles (7 Forward 7 Back 7 Across) 15 Wallballs 9 Pullups Metcon Metcon (AMRAP – Rounds) On The Minute x 8: 1 Pausing Overhead Squat + 1 Overhead Squat (70% of 1 RM OHS across) 2 second pause in bottom Hulk Hogan (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD 21 min Hidden Dragon https://app.romwod.com/workout/hidden-dragon Warm-up 200 m Run 3 Rounds 10 BB Thrusters 20 Flutter Kicks 10 KB Swings Weightlifting Front Squat (1 rep Max Test) After Party 800m Run (Time) Max Effort 800m Run
