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 Accessory work Metcon (No Measure) SLIPS Metcon Metcon (AMRAP – Rounds and Reps) 12 minute ascending ladder 2-4-6-8-10-12-14….. single arm KB thrusters (each arm) burpees (53/35)
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 Turkish Get Up (5X3) Metcon Metcon (AMRAP – Reps) 6 rounds for total reps 1 minute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28,…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/peak-short 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) 75 handstand push ups every time you break, perform 5 burpees
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 Warm-up (No Measure) 800 m bike 3 rounds 10 hang power snatch 10 ring rows 10 broad jumps Conditioning Metcon (No Measure) Waiter’s Wars Metcon Metcon (Time) 3 RFT 400 m run 2 rope climbs 7 power snatches (135/95) 1 rope climb
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Metcon bird dog rows Metcon Metcon (Time) 30…
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 Metcon (AMRAP – Rounds and Reps) For 3 cycles: AMRAP 5 min – 4 box…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here
CrossFit Illuminati – CrossFit View Public Whiteboard 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 50 Strict Pull Ups For Time (Time)…
