CF LEMAN VICH ROOKIE A. For time: 100 Row Calories 90 Wall Balls 80 Row Calories 70 Burpees 60 Row Calories 50 Toes-to-bars 40 Row Calories 30 Push Ups 20 Row Calories 10 Pull Ups (in teams of 2, only one person working at a time, share the [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Overhead Squats Run 400m INTERMEDIATE A. Power Clean 6-5-4-6-5-4 Rest 2 min B. 3 Rounds for time Run 400m 40 Sit Ups 7 Power Cleans 80/55kg CF LEMAN [...]

CF LEMAN VICH ROOKIE A1. Push Press 6-6-6-6 Rest 1 min A2. Bent Over DB Row 12-12-12-12 Rest 1 min B. 30 Manmakers for time INTERMEDIATE A. “Metz you up” Buy in 300 speed steps (300 on the right foot) 5 rounds 12 shoulder to overhead [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 15 Box Jumps 10 Pull Ups 5 Power Cleans INTERMEDIATE A. Nate AMRAP 20min 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 32/24kg CF LEMAN NYON A. [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Double Unders 25 Air Squats B. 3 Rounds for time: Row 25 Calories 25 Sit Ups INTERMEDIATE A. Deadlift 5-5-3-5-5 Rest 3 min B. Tabata Row Calories Rest 1 min Tabata Squats [...]

CF LEMAN VICH ROOKIE A. A.L.I.N.E. AMRAP 25min 50 wAll ball 50 knees to eLbow 50 kb swIngs 50 haNd release push ups 50 dEadlifts INTERMEDIATE A. A.L.I.N.E. AMRAP 25min 50 wAll ball 20/14lb 50 knees to eLbow 50 kb swIngs 24/16kg 50 haNd release push [...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 100 Burpees for time B. 3 min AMReps max double Unders INTERMEDIATE A. 100 Burpees for time B. 3 min AMReps max double Unders CF LEMAN NYON [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 100 Speed Steps 10 Front Squats 10 Handstand Push Ups INTERMEDIATE A. Weighted Pull Ups 7-6-5-7-6-5 Rest 2 min B. Row 1000m 60 Sit Ups Row 750m 40 Sit Ups Row 500m 20 Sit Ups (split class [...]

CF LEMAN VICH ROOKIE A. 21-15-9 Clean and Jerk Knees to Elbow INTERMEDIATE A. Thruster 6-6-6-6 Rest 2 min B. Grace 30 Clean & Jerk 60/40kg (squat cleans!) CF LEMAN NYON A. 21-15-9 Clean and Jerk Knees to [...]

CF LEMAN VICH ROOKIE A. For time: Run 400m 15 Power Snatch Run 400m 12 Power Snatch Run 400m 9 Power Snatch INTERMEDIATE A. Nicolai’s Iron Belt - 5min 30s Plank 30s Side Plank (left) 30s Side Plank Star (left) 30s Side Plank (right) 30s Side [...]