CF LEMAN VICH ROOKIE A. AMRAP 30min: Run 400m Row 20/15 cal INTERMEDIATE A. 3 Rounds not for time: 50 Sit Ups 50s L-Sit B. 5 Rounds for max reps Deadlift 1.5x Bodyweight Dips ADVANCED No class for this level today / Pas de cours [...]

CF LEMAN VICH ROOKIE A. AMRAP 8min: 12 Deadlifts 12 DB Push Press INTERMEDIATE A. Weighted Pull Ups 4-4-4-4 No Rest A2. Bent Over Barbell Rows 12-12-12-12 (at 30X0) Rest 2 min B. 21-15-9 Hang Squat Clean 50/30kg Chest to Bar Pull Ups ADVANCED [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 Hang Squat Cleans INTERMEDIATE A. 3 Position Snatch 5-4-3-2-1 Rest 2 min B. For time: 200 Double Unders 100 DB Snatch 20/15kg 200 Double Unders ADVANCED Phase: Oly Week :1 Low NME [...]

CF LEMAN VICH ROOKIE A. Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch box (reps) Push presses, 75 lb. (reps) Row (calories) Rest INTERMEDIATE Benchmark day, please log your results to [...]

CF LEMAN VICH ROOKIE Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE A. For time: 50 Cal Row 50 Power Cleans 50 Dips 50 Cal Air Bike 50 Front Squats 50 Push Press INTERMEDIATE A. 3 Rounds not for time: 5 L-Pull Ups 20s L-Sit 5 L-Sit Dips B. For time: 63 KB Swings [...]

CF LEMAN VICH ROOKIE A. 9-15-21 Overhead Squats Pull Ups INTERMEDIATE A. Push Press 5-5-4-4-3-3 Ret 2 min B. 21-15-9 Handstand Push Ups Muscle Ups CF LEMAN NYON A. 9-15-21 Overhead Squats Pull Ups CF LEMAN EAUX-VIVES [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Row 500m Run 200m with Medball 100 Speed Steps 20 Double Unders INTERMEDIATE A. Back Squat 5-4-3-5-4-3 Rest 3 min B. AMRAP 16min 16 Single arm DB OHD walking lunges 22.5/15kg 16 Single Arm DB Snatches Left [...]

CF LEMAN VICH ROOKIE A. FGB Style for 5 Rounds (30min): 1 min Burpees 1 min Rest 1 min Clean and Jerk 1 min Rest 1 min Sit Ups 1 min Rest INTERMEDIATE A. Sumo Stance Deadlift 4-4-4-4-4 Rest 2 min B. “Sham” 7 Rounds for [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 30 Wall Ball Shots 30 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 10 Trap 3 Raises 10 DB External Rotations 10 DB Bent over Rows (each side) B. For time: 21 Thrusters 40/25kg [...]