CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 250 m row 3 rounds 15 air squats 10 money makers 5 bb good mornings Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Reps) With a partner complete in 17 minutes 60 deadlifts (135/95) 30 burpees 60 front squats 30…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 10 jumping squats 10 BB rows 10 russian KB swings Strength Metcon (No Measure) 400 m farmer carry (heavy) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 15 DB goblet squats ((45/30) 10 diamond push ups 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 15 air squats 10 plate G2OH 10 mountain climbers Weightlifting Metcon Metcon (No Measure) push jerk 5 sets of 3 @ 65% Metcon (Time) 200 double unders 100 DB snatches (50/35) 200 double unders After Party Metcon (No Measure)…
CrossFit Illuminati – CrossFit View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Priceless Passion (short 13 mins) https://app.romwod.com/workout/priceless-passion Warm-up 500 M Row 3 Rounds 10 BB Good Mornings 10 Sit Ups 10 BB Thrusters Metcon Metcon (AMRAP – Rounds) Hulk Hogan Every 2 minutes for 10 Rounds (20 min total) 3 Muscle Ups 5 Power Cleans (185/135) 7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m Run 3 Rounds 10 BB Thrusters 10 BB Rows 15 Push Ups Metcon Metcon (No Measure) Clean & Jerk 1) 60% x 2+1 2) 70% x 2+1 3) 80% x 2+1 4) heavy single60% x 2+1 (means 2 cleans and then 1 Jerk @ 60%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 3 Rounds 10 KB Swings 10 KB Goblet Squats 10 Pushups 10 Band Bull Aparts Metcon Metcon (Time) 50 Shoulder Taps for time.Scale – feet on box or in a plank position. Metcon Metcon (Time) 4 Rounds 3 Bear Complex (135/95) 50 Double UndersMake…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run PVC Warmup 3 Rounds 10 DB Push Press 10 DB Rows 10 DB Lunges 4 Games of Kettlebell Tap Races (coach’s choice for non-winning team). After Party Tabata: Situps Body Weight Lunges ROM WOD https://app.romwod.com/workout/open-prep-2017-day-1-overhead-squats-lunges (10 min) Warm-up 200 m Run 3 Rounds 20…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 30 Pulls on Rower 10 scorpions / 10 iron crosses 3 Rounds 10 Pushups 10 Jumping Squats 15 Kb Swings Gymnastics Pistols (4 x 10) 15 min Skill Work: Pistols – banded, foot on plate, hooked leg, If you have pistols: 4 x 10 alternating Metcon Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here
