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 [...]

CF LEMAN VICH ROOKIE A. Death By Pull Ups B. Death By Pistols C. Death By Dips (Max 12 min on each) INTERMEDIATE A. 4 Rounds not for time: 10 Good Mornings 10 Jefferson Curls 10 Waiters Walking Lunges B. 3 Rounds for time 21 Overhead [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Rankel Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 7 Burpee Pull-ups 10 Kettlebell Swings Run, 200 m INTERMEDIATE A. Rankel Complete as many rounds as possible [...]

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

CF LEMAN VICH ROOKIE A. AMRAP 20min: Row 150m 15 KB Swings Run 200m 15 Burpees INTERMEDIATE A. Tabata Sit ups (Average is 8 sit-ups per 20 sec. Good is 12) B. For reps and time: Tabata Push Ups Run 1600m Bottom to Bottom Tabata Air [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for Quality: 20s L-Sit 10 Double Unders 20s Hollow Hold B. AMRAP 15 min: Run 200m 15 Double Unders 10 Push Ups INTERMEDIATE A. Back Squat 5-5-5-5-5 Rest 2 min B. Shoulder Press 5-5-5-5-5 Rest 2 min C. 15-12-9 [...]