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 cleans (5×10) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 400 m run, 500 m row, or 1,000 m bike…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 25 jumping jacks 20 flutter kicks (L+R=1) 10 plate G2OH 10 thrusters Gymnastics Metcon (AMRAP – Reps) Death by kipping pull ups start with 4 pull ups, adding one rep every following minute. RX+ bar muscle ups, start with…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 700 m bike 3 rounds 30 double unders 10 kb swings 10 burpees 5 inch worms Conditioning Metcon (Time) 3 rounds 500 m row rest 2-3 minutes between rounds. Score is the total of all three times added together. Metcon Metcon (Time) 3 RFT…
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 Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/simple-and-significant-short 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 Metcon Metcon (Time) 4 RFT 400 m run 3 legless rope climbs 7 squat…
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 TIRE FLIPS (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 30 second L-sit…
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 Weightlifting Push Jerk (5×5) Metcon Metcon (AMRAP – Reps) Partner WOD (teams of 2) while partner A runs, partner B completes AMRAP 2…
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 Conditioning run row bike (Time) 400 m run 500 m row 1000 m bike (can complete in any order) Metcon Metcon (AMRAP – Reps) 12 –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 push ups 10G2OH 10 band pull aparts Strength Bench Press (5×8) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute ascending ladder 3,6,9,12,15,18,21….. KB swings (70/53) burpees
CrossFit Illuminati – CrossFit View Public Whiteboard 9/11 tribute WOD (Time) 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (72/53) 11 Toes to Bar 11 Deadlifts (170# /…
