CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Weightlifting Paused Front Squat (5×3) Metcon Metcon (Time) 400 m run 10 bar muscle ups 500 m row 10 bar muscle ups 1,000 m bike…
CrossFit Illuminati – CrossFit View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/natural-spring-short 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 (AMRAP – Rounds and Reps) 15 minute AMRAP 24 ft overhead DB lunge L (50/35) 10 T2B 24…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Houston Heroes WOD (May 31st) (Time) 1 mile run…
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 Weightlifting Snatch Balance (5×3) Metcon Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 pvc overhead squats 10 plate G2OH 30 double unders pvc mobility Accessory work bird dog rows (5×10) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# After Party Metcon (No Measure)…
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 1.5 bench press (5×5) 1 rep starts at top of lock out position, down to chest,…
CrossFit Illuminati – CrossFit View Public Whiteboard DEVIL OF RAMADI V2 (Time) 4 Rounds (with a Partner) for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/d3-short Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 goblet squats 10 swings 6 kb press (each arm) Metcon Metcon (AMRAP – Reps) AMRAP in 15 minutes From 0:00-5:00, perform: 30 Clean-and-Jerks (115/80 lb) Then from 5:00-10:00, perform: 30 Clean-and-Jerks (135/95…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 ring rows 10 wall balls 50 ft bear crawl Skill Rope Climb (15 minutes to focus on technique) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 25 KB swings (70/53) 25 box jumps (24/20) 25 sit…
