CF LEMAN VICH ROOKIE A. Overhead Squat 8-8-8-8 Rest 3 min B. 21-15-9 Overhead Squats Burpee Pull Ups INTERMEDIATE A. 2 Rounds for time: 1600m Run 100 Sit Ups 100m Bear Crawl CF LEMAN NYON No class for [...]

CF LEMAN VICH ROOKIE A. 5 x 3 min AMRAP repeats: Row 10 Calories 6 Power Cleans 3 Push Jerks Rest 3 min INTERMEDIATE A. Front Rack Alternating Forward Lunges 4-4-4-4 (each leg) Rest 2 min B. AMRAP 20min 10 Front Rack Alternating Forward Lunges 40/25kg [...]

CF LEMAN VICH ROOKIE A. EMOM for 10min: 6 Butterfly Sit Ups 3 Toes to Bar B. EMOM for 10min: 6 Thruster 3 Handstand Push Ups INTERMEDIATE A. 3 Rounds not for time: 30s Hollow Hold 6 skin the cats (straight arm) B. 3 Rounds for [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-3-1-5-3-1 Rest 3 min B. 21-15-9 Deadlift Box Jump INTERMEDIATE A. Complex: 3-3-3-3-3 (Power Snatch+Snatch Balance+Squat Snatch) Rest 3 min B. 5 Rounds for time: 12 KB Snatch 24/16kg 9 One arm DB Overhead Squat 24/16kg 6 Handstand Push Ups [...]

CF LEMAN VICH ROOKIE A. AMRAP 25min: Run 400m (weighted) 10 Power Cleans (heavy-ish) INTERMEDIATE A. Clean and Jerk 4-3-3-4-3-3 Rest 3 min B. 5 Rounds for time: 9 Deadlifts 100kg 9 Toes to Bar 9 Bar Facing Burpees [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]