CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 650 m Bike 3 Rounds 10 KB Swings 10 Jumping Squats 10 Wallballs Strength Metcon (Weight) DB Bird Dog Row on Bench 5 x 10 / Side Metcon Metcon (Time) For Time Alternate b/w movement 28-21-15-9 Ring Push Ups 56-42-30-18 Wallballs (20/14)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 Meter Row 3 rounds 10 medball cleans 10 Pushups 10 Barbell Shoulder Press Metcon Shoulder Press (Max Shoulder Press) Metcon (AMRAP – Rounds and Reps) 18 Min 3 Muscle Ups 5 Squat Cleans(185/135) 15 Slamballs (50/35)
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD GROWING THROUGH WORK (13 Min) https://app.romwod.com/workout/growing-through-work Warm-up 400 M Run 3 Rounds 10 Band Pull Aparts 10 KB Goblet Squats 15 Pushups 10 OHS with Band Metcon Metcon (Time) 4RFT: 10 OHS (155/105#) 10 Box Jumps (30,24) After Party Accumulate 3 Min in a handstand position….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 3 Rounds 20 Heavy Ropes 15 KB Swings 10 Goblet Squats w/ KB 5 Pushups to Downward Dog Metcon Metcon (No Measure) Strict pull ups 4×10 *After each set accumulate 20-30 seconds in an L-sit (rings or bar) Metcon (Time) 400 DU’s for Time *Every break, athlete…
CrossFit Illuminati – CrossFit View Public Whiteboard Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 hang power cleans 10 push press 10 burpees Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 50 wall-ball shots (20/14) 15 power cleans (135/95) 50 wall-ball shots 10 power cleans (185/125) 50 wall-ball shots 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Overhead Squat (3×5) Snatch Balance (3×3) Hang squat snatch (3×1) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 scap pulls 10 supermans 10 thrusters Conditioning Metcon (AMRAP – Rounds) 8 minute EMOM 20 second handstand hold followed by 5 strict HSPU Metcon Metcon (AMRAP – Reps) 3 five minute rounds, no rest between rounds 10 KB…
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 200 m overhead barbell carry (Time) 200 m overhead barbell carry (135/95) Metcon Metcon (Time) 21-15-9 Alternating dumbbell snatches (50/35) Bar muscle-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 10 db strict press 10 pull ups or ring rows 10 plate g2oh Strength double KB clean and jerk (5×10) Metcon Metcon (AMRAP – Reps) 5 – 3 minute rounds (1 minute rest between rounds) bike for cal (USING…
