CrossFit Illuminati – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds: Run 200m 8 Box jumps 8 Push ups 8 V ups Strength Metcon (Weight) 5×10 Single Arm Dumbbell Bench Press (Each Side)Use boxes unless benches are in. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min Partner WOD AMRAP: 50 Slam Balls 50 Burpee Box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds of Power Walking Relays (losing team coach’s choice) 3 Rounds 45 Seconds in Squat hold 10 DB Push Press 7 Burpees Gymnastics Pistols (7 sets 7 each side) Metcon Metcon (Time) 1) 800 m Run, 100 Double Unders, 28 KB Swings (44, 26) 2) 600…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m Indian Run with Small Slam Ball 3 Rounds 16 Lunges 10 Arm Circles 15 KB Swings Metcon 100 Air Squats / 100 Push Ups (Time) For time, complete 100 of each. Must finish squats before moving to push ups. Metcon (AMRAP – Reps) 5 Rounds:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 3 Rounds 25 Double Unders 15 Sit Ups 15 Push Ups Metcon Metcon (Weight) 12-10-8-6: Dumbbell Strict Presses (Each Side) After Each Set: 15 GHD Sit Ups on TireComplete 1 side before moving to other. Scale is 7 GHD situps after each set. Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 15 situps 15 Push Ups 10 BB or DB Good mornings 5 Burpees Weightlifting Kettlebell Deadlift (7 x 5) DL with a Cadence: 3 secs up, 1 sec at top, 3 secs down.Name of game is staying under tension. Go slow and no cheating…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell
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 TIRE FLIPS (5×3) Metcon Metcon (AMRAP –…
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 Weightlifting Clean and Jerk (20 minutes ro find 1rm) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP Run to street 20 deficit push ups…
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 Strength Deadlift (2×5, 3×3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 8 D-ball to shoulder 8 burpee box jumps (30/24)…
