CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Row 3 ROUNDS: 25 Double Unders 5 Leg Swings Side to Side / Forward Back 10 Push Up to Downward Dog 10 Romanian Deadlifts w/ a bar Metcon Metcon (Time) 8 x 100 m sprints with 60 secs in between. Metcon Metcon (AMRAP – Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 600 m bike 3 Rounds 10 BB Thrusters 10 BB Good mornings 10 Leg Swings Gymnastics Hand Stand Walk Review (15 min) Metcon Metcon (Time) 4 RFT: 5 Bar Muscle Ups 10 Squat Cleans (155/105#) 15 Box Jumps
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Double Unders 10 KB Swings 10 Goblet Squats 3 Games of Kettle Bell Tap Relay Game (losing team 5 burpees) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 OHS (155,105) Bar Facing Burpees over Bar
CrossFit Illuminati – CrossFit View Public Whiteboard Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-upsIn honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.To learn…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/relinquish Warm-up Warm-up (No Measure) 800 m bike 3 rounds 10 band pull aparts 10 air squats 10 plate G2OH Metcon Metcon (Time) 10 RFT 1 power snatch (185/125) 3 overhead squats
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 Metcon Metcon (Time) Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press (135/95) + 1…
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 Strength Turkish Get Up (5×3 each side) Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 m bike OR 400 m row 3 rounds 10 push press 10 walking lunges 10 burpees Gymnastics Metcon (AMRAP – Rounds) Toes to bar review 60 reps in as few of sets as possible Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20#…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 kb swings 10 jumping air squats 10 scap pulls Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb….
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here
