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 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/beard-up Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 25 burpees 15 back squats rx – bodyweight for…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Conditioning run row bike (Time) 400 m run 500 m row 1000 m bike (can complete in any order) Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Strength DB row (5×8) Metcon Metcon (Time) 400 m run 20 push press (135/95) 400 m run…
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 Weightlifting Power Clean (5×3) Metcon Metcon (AMRAP – Reps) AMRAP in 12 minutes 1 minute DB or KB Deadlifts (2×70/50 lb) 1 minute Push-Ups Do not…
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 Weightlifting Snatch Balance (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 3 – five minute AMRAPs (one minute rest between each) 10 ghd sit ups 300…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Conditioning Metcon (No Measure) E1.5MOM x10 100 m sprints Metcon Metcon (Time) 10 Rounds for Time 3 Power Snatches (115/75…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Back Squat warm up (No Measure) 20 jumping jacks 25 air squats 50 m high knees 50 m butt kickers 10 leg swings (both legs each way) 20 money makers 100 m kareoke (get knee high, jog back) 20 mountain climbers 30 seconds spiderman stretch 30 seconds…
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 double KB strict press (6×6) Metcon Metcon (Time) 45 Kettlebell Swings (70/53) 400 meter Run 35 Kettlebell Swings 800 meter Run 25…
