CF LEMAN VICH ROOKIE A. For time: 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 single-unders, each, relay INTERMEDIATE A. Turkish Get Up 2-2-2-2-2 Rest 2 min B. AMRAP 25 min Run 400m [...]

CF LEMAN VICH ROOKIE A. 6 Rounds for time: 10 Box Jumps 20s L-Sit 10 Push Ups INTERMEDIATE A. Bulgarian Split Squats 12-12-12-12 (Each leg) Rest as needed B. AMRAP 8min 5m Walking Lunges Amreps Complex (1 Hang Power Clean + 2 Shoulder to Overhead 50/35kg) [...]

CF LEMAN VICH ROOKIE A. Every 4 min on the minute for 4 Rounds: Run 400m 15 Squat Clean Thrusters INTERMEDIATE A. 5 Rounds not for time: 10 Sumo Deadlift High Pull 10 Tall Box Jumps B. AMRAP 7min: 10 Power Snatch 30/25kg 3 Bar Muscle [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time Row 30 Calories 10 Pull Ups Rest 1 min B. 2 Round for time Row 30 Calories 10 Pull Ups INTERMEDIATE A1. L-Pull Ups 8-8-8-8 Rest 1 min A2. Ring Dips 8-8-8-8 Rest 1min B. Team Series [...]

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

CF LEMAN VICH ROOKIE A. Weighted Pull Ups 5-5-5-5-5 Rest 2 min B. 15-12-9 Handstand Push Ups Dips Push Ups INTERMEDIATE A. Overhead Squat 1RM B. AMRAP 20min Run 400m Max Reps Handstand Push Ups CF LEMAN NYON No [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5 Rest 2 min B. 3 Rounds for time 20 Toes to Bar 10 Deadlifts 20 KB Swings INTERMEDIATE A. Clean and Jerk 1RM B. 3 Rounds for time: 4 Jerks 60/40kg 5 Front Squats 60/40kg 6 Power Cleans 60/40kg [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Kelly” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs INTERMEDIATE A. “Kelly” 5 rounds for time of: Run, 400 m 30 [...]

CF LEMAN VICH ROOKIE A. Every 3 mins for 30 mins: Row 250m 10 Burpees 10 Push Press INTERMEDIATE A. Deadlift 1RM A. 3 Rounds for time of: 9-7-5 Deadlifts 70/50kg Chest to Bar Pull Ups Bar Facing Burpees Rest 2 min between rounds [...]

CF LEMAN VICH ROOKIE A. 5x 2 min Amreps: 15 Double Unders Max Reps Pull Ups in remaining time. Rest 2min between (You should have about 30s to complete your pull ups, adjust the double unders if needed. Aim for 8-10 pull ups or version of pull ups [...]