170828
CF LEMAN VICH ROOKIE A. 4 Rounds for time: 40 Cal Row 40 Push Ups 40 Front Rack Alternating Lunges 40 Pull Ups (In teams of two, only one person working at a time share the load as needed) INTERMEDIATE A. For time: 100 Chest to [...]
170827
CF LEMAN VICH ROOKIE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de [...]
170826
CF LEMAN VICH ROOKIE A. Push Jerk 9-7-5-7-5-3 Rest 2 min B. AMRAP 12min: 10 KB Swings (American) 5 KB Clean and Press (left) 10 Push Ups 5 KB Clean and Press (right) INTERMEDIATE A. 21-15-9 reps for time of: Jerk 60/40kg Overhead walking lunges 20/15kg [...]
170825
CF LEMAN VICH ROOKIE A. Power Clean 5-5-5-5 Rest 3 min B. 4 Rounds of 3 min: Row 250m Run 200m Max Reps Knees to Elbows in remaining time Rest 2 min between rounds INTERMEDIATE A. Alternating EMOM for 21 min 1 Legless Rope Climb 3 [...]
170824
CF LEMAN VICH ROOKIE A. 21-18-15-12-9-6 Pull Ups Box Jumps Squat Snatch INTERMEDIATE A. 3 Rounds for time: 80 Double Unders 8 Muscle Ups 8 Clusters 60/40kg CF LEMAN NYON A. 21-18-15-12-9-6 Pull Ups Box Jumps Squat Snatch [...]
170823
CF LEMAN VICH ROOKIE A. Back Squat 3-3-3-3 Rest 2 min B. 4 Rounds for time: 20 Back Squats 40 Sit Ups 80 Speed Steps (In teams of two, alternating tasks until 4 rounds total are complete - 2 each) INTERMEDIATE A. Front Squat 5-4-5-4-5-4 Rest [...]
170822
CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE Speed Testing A. Row 100m for time (max 3 attempts) B. Row 250m for time (max 3 attempts) C. Row 500m for time D. Row 1k for time INTERMEDIATE Speed Testing A. [...]
170821
CF LEMAN VICH ROOKIE A. Handstand Practice B. AMRAP 20min 25 Double Unders 200m Run 25m Bear Crawl INTERMEDIATE A. Alternating EMOM for 5 Rounds: 1. 3 Kipping HSPU 2. 6 Butterfly Pull Ups B. 3 Rounds for time: 200m Run 3 Rounds Cindy 4 Handstand [...]
170820
CF LEMAN VICH ROOKIE Please determine any missing 3RM or 5RM in any of the following lifts: Back Squat Deadlift Press INTERMEDIATE Please determine any missing 1RM or 3RM in any of the following lifts: Back Squat Deadlift Press [...]
170819
CF LEMAN VICH Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. “Panic Breathing” For time: Row 500m Row 400m Row 300m Row 200m Row [...]