CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 2 Turkish get up (Right) 10 KB Clean and Press (right) 2 Turkish get up (left) 10 KB Clean and Press (left) B. 15-20-25 Toes to Bar KB Swings Box Jumps INTERMEDIATE A. 21-15-9 reps for [...]

Memorial Day In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted [...]

CF LEMAN VICH ROOKIE A. 30-20-10 Ski Erg Calories Airbike Calories INTERMEDIATE A. 9-15-21 reps for time of: Kettlebell Swing 24/16kg Front Squat 75/55 B. 3 Rounds for time of: 25 GHD Sit-ups 25m Handstand Walk Rest 5 minutes between A and B [...]

CF LEMAN VICH ROOKIE A. Front Squat 5-5-5 Rest 2 min B. Back Squat 8-8-8 Rest 2 min C. 21-15-9 Front Squat Handstand Push Up INTERMEDIATE A. Weighted Supine Grip Pull Ups 8-8-8-8 Rest 2 min B. AMRep repeats with buy in: 5 x 2 min: [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 10 Power Clean 20 Sit Ups 30 Flutter Kicks B. 2 Rounds for time: Run 800m 40 Power Cleans 40 Push Press INTERMEDIATE A. Weighted Dips 6-5-4-6-5-4 Rest 2 min B. In front of a clock [...]

Ascension Day today CF LEMAN VICH ROOKIE A. Overhead Squat 7-5-3-7-5-3 Rest 2 min B. For time: 40 Pull Ups 200 Double Unders 40 Pull Ups (in teams of two, partition the reps as needed) INTERMEDIATE A. ‘The Rising’ 5 Rounds for time: 17 DB Snatch 20/15kg [...]

CF LEMAN VICH ROOKIE A. 25 Rounds for time: 4 Burpees 1 Manmaker INTERMEDIATE A. Power Clean 5-5-5-5-5 Rest 2 min B. For time: 30 Clean & Jerk 60/40kg 30 Chest 2 Bar Pull Ups CF LEMAN NYON [...]

ROOKIE A. Sumo deadlift 5-5-5-5-5 Rest 3 min B. Bench press 5-5-5-5-5 Rest 3 min INTERMEDIATE A. Sumo deadlift 5-5-5-5-5 Rest 3 min B. Bench press 5-5-5-5-5 Rest 3 min CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. [...]

ROOKIE A. Push Jerk 7-7-7-7 Rest 2 min B. For time: Run 400m 40 Thrusters 30 Pull Ups INTERMEDIATE A. Every Minute On The Minute, For As Long As Possible (15 Mins mandatory work time): ‘EMOM’: 7 Thrusters (35kg / 25kg) 7 Pull Ups 7 Burpees If you fall behind [...]

ROOKIE A. 3 Rounds not for time: 20 Sit Ups 20 Flutter Kicks (2 count) 20s L-Hang B. 2 Rounds For time: Row 500m Rest 2 min. C. 3 Rounds for time: Row 250m Rest 1 min. D. 4 Rounds for time: Row 100m Rest 30s. INTERMEDIATE A. Overhead Squat [...]