170729
CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 400m 15 Knees to elbow INTERMEDIATE A. Snatch (tng) 6-6-5-5 Rest 2 min B. AMRAP 25 min: Row 250m 25 Toes to Bar 25 Snatch 40/25kg In teams of two, only one working at a time, [...]
170728
CF LEMAN VICH ROOKIE A. Back Squat 5-5-5-5-5 Rest as needed B. 5 Rounds for time: 3 Back Squats (heavy) Max L-Sit (min 20sec) 15 Split Jumps INTERMEDIATE A. “Kat’s shopping list” For time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking [...]
170727
CF LEMAN VICH ROOKIE A. “Just wait, it gets worse” 3 min AMRAP: 4 Deadlifts 5 Burpees 4 min AMRAP: 5 Deadlifts 6 Burpees over the bar 5 min AMRAP: Bar Facing Burpees INTERMEDIATE A. 5 Rounds not for time: 5 Handstand Push Ups 5 Chest [...]
170726
CF LEMAN VICH ROOKIE A. “Michael” 3 Rounds for time: Run 800m 50 Back Extensions 50 Sit Ups (Sub the back extensions with supermans) INTERMEDIATE A. “Michael” 3 Rounds for time: Run 800m 50 Back Extensions 50 Sit Ups (Sub the back extensions with supermans) [...]
170725
CF LEMAN VICH ROOKIE A. 3x 3 min Repeats: Row 500m Max Reps Double Unders in Remaining time Rest 3 minutes between each round INTERMEDIATE A. Front Squat 6-5-6-5-6 Rest 2 min B. 5 Rounds for time: 10 L-Pull Ups 20 Air Squats [...]
170724
CF LEMAN VICH ROOKIE A. Power Snatch 12-12-12 Rest 3 minutes B. 21-15-9 Pull Ups Power Snatch Push Ups INTERMEDIATE A. Deadlift 1 RM (Work up to a heavy single, not necessarily a true 1RM) B. FGB Style for 5 Rounds: 1 min Deadlifts 1 min [...]
170723
CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. CF LEMAN EAUX-VIVES No class for this location today / Pas de cours pour [...]
170722
CF LEMAN VICH ROOKIE A. Hang Power Clean 12-12-6-6 Rest 2 min B. 3 Rounds for time: 50 Air Squats 20 Knees to Elbows 10 Hang Power Clean INTERMEDIATE A1. Weighted Chest to Bar Pull Ups 6-6-6-6 Rest 30s A2. Weighted Ring Dips 6-6-6-6 Rest 1 [...]
170721
CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 KB Snatch (alternating) INTERMEDIATE A. 5 Rounds not for time: 10s Hollow Hold 5 V-Ups 10s Hollow Hold 5 Tuck Sits 10s Hollow Hold (Try to do each round unbroken) B. For time: Run [...]
170720
CF LEMAN VICH ROOKIE A. 21-15-9 Row Calories Deadlift B. 18-12-6 Row Calories Deadlift INTERMEDIATE A. Thruster 7-6-5-7-6-5 Rest 2 min B. AMRAP 20min 10 Pull Ups 20 Pistols 40 Double Unders CF LEMAN NYON A. 21-15-9 Row [...]