CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 hang power cleans 10 push press 10 air squats Metcon Josh and Joanne partner WOD (Time) Round A Partner 1 rows while Partner 2 does one round of 3 push press (135/95) 6 hang power cleans 9 front…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 m Run 3 rounds 10 KB Swings 10 KB Goblet Squats 15 Push Ups Weightlifting Metcon (Weight) 1 1/4 Front Squats every 2.5 minutes. 5 x 5. Same weight across.Full squat down, come up a 1/4, return back down and finally come all the way back…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 Meter Run 3 Rounds 10 Jumping squats 10 Bowler Walks 10 Push Ups Strength Metcon (Weight) 3 Giant Sets: 20 KB Swings 10 Goblet Hold KB Box Step-Ups Alt. Legs (24/20) 4 Turkish Get Ups (2/side) Rest 2:00 between sets.Use same KB for 3 movements. Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD OPEN-PREP 2017 – DAY 21 [WALLBALLS] (13 Mins) https://app.romwod.com/workout/open-prep-2017-day-21-wallballs Warm-up 800 m Run 3 Rounds 10 BB Thrusters 15 Sit Ups 10 Scap Pulls Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 10 Burpee Box Jump (24/20 inch) 15 Push Ups *E2MOM (10 Wallballs…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 3 Rounds 10 BB Thrusters 10 Banded OHS 14 Lunges in Place Metcon Metcon (Weight) Overhead Walking Lunge On the 2:30 x 8 Sets: 50′ Barbell Overhead Walking LungeBreakout into heats if not enough room in order to do inside. Metcon (Weight) Overhead Walking…
CrossFit Illuminati – CrossFit View Public Whiteboard Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/winning-short 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 Metcon…
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 Strength 200 m overhead barbell carry (Time) 200 m overhead barbell carry (135/95) Metcon (AMRAP – Reps) 10 rounds for reps 30 second of burpees 30…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 overhead squats 15 push ups 10 ring rows or pull ups Strength Overhead Squat (5×3) Bench Press (5×3) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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 Metcon Metcon (No Measure) Sally (135/95) Metcon (No Measure) Sally (135/95) Metcon Metcon (Time) Partner WOD 100 power snatches (75/55) 8 rope climbs 90 toes…
