CF LEMAN VICH ROOKIE A. Front Squat 6-4-2-5-3-1 Rest 2 min B. For time: 40 Sit Ups 40 KB Swings Run 400m 30 Sit Ups 30 KB Swings Run 400m 20 Sit Ups 20 KB Swings Run 400m 10 Sit Ups 10 KB Swings INTERMEDIATE A. [...]

CF LEMAN VICH ROOKIE A. Practice Pull Overs B. AMRAP 20min: 10 Burpees 30 Squats 60s Handstand Hold INTERMEDIATE A. Accumulate 2 min in each of the following positions: Tuck Sit L-Hang Superman B. 4 Rounds for time: 15 Front Squats 40/25kg 15 Box Jumps 24/20” [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-5 Rest 3 min B. AMRAP 15 min: 5 Deadlifts 10 Burpees 15 Box Jumps INTERMEDIATE A. “Isabel” For time: 30 Snatch 135lb/95lb (If you have a sub 4 min time, you should do squat Snatch) [...]

CF LEMAN VICH ROOKIE A. Weighted Pull Up 2RM (Work up to the heaviest load you can do for 2 reps) B. 4 Rounds for time: Run 400m 10 Knees to Elbows 10 Push Ups 1 Weighted Pull Up (with load from A) INTERMEDIATE A. 1-2-3-4-5-6-7-8-… [...]

CF LEMAN VICH ROOKIE A1. Hang Power Snatch 2-2-2-2-2 No Rest A2. Power Snatch 2-2-2-2-2 No Rest A3. Overhead Squat 1-1-1-1-1 Rest 2 min B. AMRAP 12 min: 6 Snatch 12 Double Unders INTERMEDIATE A1. Press 1-1-1 No Rest A2. Push Press 2-2-2 No rest C. [...]

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

CF LEMAN VICH ROOKIE A. “Sweet 16” AMRAP 16min: 10 Thrusters 6 Deadlifts INTERMEDIATE A. Front Squat 5-5-4-4 Rest 3min B. “Strictly Speaking” FGB Style for 5 Rounds: 1 min Strict knees to Elbows 1 min Strict Handstand Push Ups 1 min Strict Pull Ups 1 [...]

CF LEMAN VICH ROOKIE A. FGB Style for 6 rounds (24 min): 30s Mountain Climbers 30s Rest 30s Burpee Tuck Jumps 30s Rest 30s Sit Us 30s Rest 30s Burpee to 6” target 30s Rest INTERMEDIATE A. Deadlifts 5-5-5-5 Rest 3 min B. 3 Rounds for [...]

CF LEMAN VICH ROOKIE A. Back Squat 4-4-4-4-4 Rest 2 min B. 50-40-30-20-10 Row Calories Push Ups Plate Ground to Overhead (In teams of two, only one person working at a time, share as needed) INTERMEDIATE A. Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Double Unders A. 3 Rounds for time: 30 Double Unders 20 Wall Ball 10 Box Jumps INTERMEDIATE Muscle Ups A. For time: 30 Muscle Ups [...]