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 Strength 400 m back rack carry (Time) 135/95 Metcon Metcon (AMRAP – Rounds and Reps) 18…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m bike 3 rounds 10 burpees 10 dips off a box or rings 10 ring rows Conditioning Metcon (AMRAP – Reps) E0.5MOMx5 1 ring muscle up 2 ring muscle ups 3 ring muscle ups 4 ring muscle ups rest one minute (courtesy of…
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 Back Squat 1 set of 5 @ 68% 1 set of 3 @ 77% 1 max effort set @ 85% Metcon Metcon (AMRAP –…
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 suspended ring dumbbell row (5×10 each arm) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400 m run 20 push…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up lizard dabs (No Measure) 400 m run 25 jumping jacks 15 forward arm jumping jacks 10 sumo lunge (each leg) inch worm to 5,4,3,2,1 push ups 10 small, medium, large circles invisible Fran Weightlifting Metcon (Weight) Every 90 seconds x 8 3 power clean and jerk AHAP…
CrossFit Illuminati – CrossFit View Public Whiteboard JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012To learn more about JBo click here
CrossFit Illuminati – CrossFit View Public Whiteboard Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbellsIn honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012To learn more about Kevin click here
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 Metcon Jenkins (AMRAP – Rounds and Reps) AMRAP…
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 Turkish Get Up (5×3) Metcon Metcon (Time) 5 RFT 25 push press (75/45) 50 double unders
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 Back Squat 1 set of 5 @ 60%, 1 set of 5 @ 70%, 1 max effort set @75% Metcon Metcon (Time) 50 wall…
