CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Metcon Metcon (Time) 3 RFT 30 push ups 20 front squats (115/75) 20 push press 30 sit ups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon (No Measure) Simon says 5 burpee penalty for each loss Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /…
CrossFit Illuminati – CrossFit View Public Whiteboard Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 30 Rower Pulls 3 Rounds 10 WBs 10 Medball Situps 10 DB Lunges Muscle-ups (Review Skill) Metcon (AMRAP – Reps) Max Muscle Ups in 2 minutes Moody (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Front Squat (135#/95#) Shoulder to OH EMOM: 5 BurpeesScale in weight or 3 Burpees
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up PVC Mobility W/ a Band 500 Row 3 rounds 7 strict Pullups 10 Wallballs 10 Arm Circles 10 Situps Weightlifting Shoulder Press (3×5; 3×3; 3×1) Conditioning 5 minutes 15 situps 3 Point Shuttle Run
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 PVC Warmup 3 Rounds 10 DB Push Press 10 DB Rows 10 DB Lunges 4 Games of Kettlebell Tap Races (coach’s choice for non-winning team). Metcon (Time) 10 Power Snatches, 95/65 20 Bar Facing Burpees 25 Thrusters, 95/65 20 Bar Facing Burpees 10 Power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 BB Thrusters 10 Push Ups 10 Lunges 10 Band Pull Aparts Metcon (AMRAP – Rounds) Death by Kipping Pull Ups (+2 every minute; 15 min cap). 2, 4, 6, 8 … 30Review Kipping Form. Use Light Bands for scale. Score is…
CrossFit Illuminati – CrossFit View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here
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 Push Press (5×5) Metcon Metcon (AMRAP – Reps) 12 minutes E2MOM 200 m run max effort burpees
