CF LEMAN VICH ROOKIE A. 2 Rounds for time: 100 Speed Steps 20 Burpees B. 2 Rounds for time: 200m Run 40 Sit Ups C. For time: 200m Run 100 Speed Steps 40 Sit Ups 20 Burpees INTERMEDIATE A. “Helen” Three rounds for time: Run 400 [...]

CF LEMAN VICH Molly Metz is here! Jump rope for everyone! ROOKIE A. Hollow Hold Hell: 3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. 5 Rounds for time: 20 Double Unders 20 Wall Ball INTERMEDIATE A. Alternating EMOM for 4 Rounds: 10 [...]

CF LEMAN VICH ROOKIE A. Death By… 2 Ball Slam 2 Push Ups (plus 2 push ups each round) B. 3 Rounds for time Row 5 Calories 10 Box Jumps 15 KB Swings INTERMEDIATE A. For time: 100 flutter kicks (2 count) 50 plate to overhead [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m Rest 2 min B. EMOM for 12 min: 7 Power Clean 5 Front Squat 3 Push Press INTERMEDIATE A. AMRAP 10min for quality: 12 Upright rows (narrow grip, think about the last pull of the [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard ROOKIE A. 4 Rounds not for time: 20 Weighted Walking Lunges 10 Strict Knees to Elbows 5 Ring Push Ups B. The Ghost : 6 rounds, 1 min per station: Row (calories) Burpee Double Under [...]

CF LEMAN VICH ROOKIE A. For time: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats INTERMEDIATE A. For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men [...]

CF LEMAN VICH ROOKIE A. AMRAP 6min: 30 Calorie Row 20 Burpee Box jump-overs B. AMRAP 6 min: 15 Dumbell Snatch 15 DB Overhead Walking Lunges C. AMRAP 6min: 100 Speed Steps 20 Tuck Ups INTERMEDIATE A. AMRAP 6min 30 / 25 cal. bike 20 burpee [...]

CF LEMAN VICH ROOKIE A. For time: 100 Thrusters 80 Burpee box step overs 60 Supine ring rows 4,000m Row (in teams of two, partition the reps as needed) INTERMEDIATE A. Alternating EMOM for 5 Rounds 10 Goblet Squats 10 Bent Over DB Rows 30s Hollow [...]

CF LEMAN VICH Today marks the start of our Look Good Naked programming! For the month of June our WODs are designed to get you looking good in time for the summer! ROOKIE A1. Deadlift 7-7-5-5 Rest 1 min A2. Toes to Bar (strict) 7-7-5-5 Rest 1 min [...]

CF LEMAN VICH ROOKIE A. Every 5 min for 6 Rounds: Row 250m 20 Double Unders 10 Dips INTERMEDIATE A. For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking [...]