CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Gymnastics Ring Dips (5 sets of max effort) Metcon Metcon (AMRAP – Rounds) One minute to complete the given reps or distance of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Weightlifting Metcon (Weight) 10 minute EMOM 1 power clean 1 hang power clean 1 hang squat clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Accessory work Max height box jump (Distance) Metcon Metcon (Time) 5 rounds for time of: 115-lb. hang power clean and jerks, 12 reps 115-lb. thrusters, 9…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Metcon (Weight) 10 minute EMOM 1 snatch deadlift 1 snatch high pull 1 power snatch Metcon Metcon (Time) 21-15-9 deadlifts (255/175) bar…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Accessory work SLIPS (No Measure) Metcon Metcon (Time) Partner WOD 80 KB swings (70/53) 8 rope climbs…
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 BB push presses Weightlifting Zercher Squat (5×3) Metcon Metcon (AMRAP – Rounds) E2MOM for 16 minutes 200 m run 3 power cleans (185/125) 3 muscle ups
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 Conditioning Metcon (Calories) 3 minute row for cals…
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 Nick (Time) 12 Rounds for time of:…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/the-pack-short Warm-up Warm-up (No Measure) 50 jumping jacks 3 rounds 10 hang power cleans 10 scap pulls 10 burpees Metcon Metcon (AMRAP – Reps) AMRAP in 15 minutes From 0:00-3:00, perform: 400 meter Run Max toes to bar Rest 1 minute From 4:00-7:00,…
