CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 15 kettlebell swings 10 bb thrusters 10 sit ups then PVC mobility 10 pass throughs 10 good mornings 30 second shoulder stretch Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 overhead squats 10 snatch grip back rack push press 10 band pull a parts Weightlifting Snatch Balance (5×3) Metcon the vortex (Time) Run EMOM odd minutes- 6 burpees even minutes- 6 lunges Rx+ 1.5 miles Rx 1 mile…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) pvc mobility 800 m bike 3 rounds 10 burpees 10 sit ups 10 dumbbell rows from plank Strength Turkish Get Up (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 T2B 10 push ups 15 KB swings (70/53) After Party Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/ham string stretch butt kicks/ quad stretch sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Gymnastics Max height box jump (Distance) Metcon Metcon (Time) Partner WOD Partner A runs a 400…
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 Shoulder Press (5×5) Metcon Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1 minute of burpees
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CrossFit Illuminati – CrossFit View Public Whiteboard Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) pvc mobility 1000 m bike 3 rounds 10 push ups 10 snatch high pulls 10 push press Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/endeavor Warm-up Warm-up (No Measure) 700 m bike 3 rounds 10 hang power cleans 10 push press 10 burpees Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# After Party Metcon (No Measure) 75 med ball 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 Strength Front Squat (5×3) Metcon Metcon (Time) 21-15-9 KB snatch L KB snatch R T2B (53/35)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run coach lead pvc mobility 3 rounds 10 kb swings 10 push ups 10 goblet squats Conditioning Metcon (Time) 400 m run 500 m row 1000 m bike can be performed in any order Metcon Metcon (AMRAP – Rounds and Reps) 15…
