CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 Meter Run 3 Rounds 10 Jumping squats 10 Bowler Walks 10 Push Ups Metcon Metcon (AMRAP – Rounds) EMOM 14 Minutes: 10 Ring Push Ups Metcon (Time) 4 RFT: 10 Dead Lifts 225/155 20 Wall Balls, 20/14 40 Double unders
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Beauty in the Darkness (15 min) https://app.romwod.com/workout/beauty-in-the-darkness Warm-up 400 Meter Run 3 Rounds 10 BB Thrusters 15 BB Rows 20 Double Unders Metcon Metcon (Time) 21-15-9 Handstand push-ups 155/105-lb. front squats Burpees
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here
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 Metcon Metcon (Time) 1 mile run buy in/cash out 3 rounds 30 burpees 5 power snatches (155/105) 8 back 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 Weightlifting Push Jerk (5×3) Metcon Metcon (AMRAP – Reps) Every 2.5 minutes for 20 minutes 400 m run with time remaining AMRAP T2B…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/don-t-delay-rom-today-short Warm-up Metcon (No Measure) 400 m run 3 rounds 10 band pull aparts 10 goblet squats 15 push ups 10 banded OHS Metcon Metcon (Time) 4 RFT 10 OHS (155/105) 10 box jumps (30/24) After Party Metcon (No Measure) accumulate 3 minutes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 25 double unders 20 flutter kicks L+R=1 15 plate G2OH 10 thrusters Gymnastics Metcon (AMRAP – Reps) death by kipping pull ups start with 4 pull ups, adding one rep to every following minute RX+ Bar muscle ups start…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 700 m bike 3 rounds 30 double unders 15 kb swings 10 burpees 5 inch worms Conditioning Metcon (Time) 3 rounds 500 m row rest 2-3 minutes between rounds. Score is the total of three times added together Metcon Metcon (Time) 3 RFT 75…
CrossFit Illuminati – CrossFit View Public Whiteboard Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010To learn more about…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 DB Thrusters 10 Scap Pulls 10 Sumo Lunges Weightlifting Curtis P (15:00 to work up to a heavy complex) Curtis P complex (deadlift + hang squat clean + right lunge + left lunge + push press) Metcon Metcon (AMRAP – Rounds…
