CF LEMAN VICH ROOKIE A. Power Clean 15 RM B. Push Press 15 RM (A and B are for load, unbroken and 3 attempts with 2 min rest between attempts) C. AMRAP 6 min 6 Wall Ball 6 Burpees INTERMEDIATE A. “Durante Core” 5 Rounds not [...]

CF LEMAN VICH ROOKIE A. For time: 25 Box Jumps 50 Ring Rows 75 Sit-ups 50 Double Unders 800m Run 50 Double Unders 75 Sit-ups 50 Ring Rows 25 Box Jumps INTERMEDIATE A. 4 Rounds not for time: 24 Double KB overhead walking lunges 12 Heavy [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for Quality: 12 Goblet Squats 12 KB Swings 12 KB Floor Press B. FGB Style for 4 rounds, 1 min per station, of: Row (calories) Rest 1 min Thruster Rest 1 min INTERMEDIATE A1. DB Shoulder Press 12-12-12-12 Rest [...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE A. 3 Rounds for time of: 15 Burpees, bar-facing 15 Shoulder to Overhead 15 Calorie Airbike 5 Rope Climbs CF LEMAN NYON No class for this location today / Pas de cours [...]

CF LEMAN VICH ROOKIE Overhead Squats A. 21-15-9 Overhead Squats Pull Ups INTERMEDIATE Push Ups A. "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. [...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 100 Speed Steps 20 Burpees B. 2 Rounds for time: 200m Run 40 Sit Ups C. For time: 200m Run 100 Speed Steps 40 Sit Ups 20 Burpees INTERMEDIATE A. “Helen” Three rounds for time: Run 400 [...]

CF LEMAN VICH Molly Metz is here! Jump rope for everyone! ROOKIE A. Hollow Hold Hell: 3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. 5 Rounds for time: 20 Double Unders 20 Wall Ball INTERMEDIATE A. Alternating EMOM for 4 Rounds: 10 [...]

CF LEMAN VICH ROOKIE A. Death By… 2 Ball Slam 2 Push Ups (plus 2 push ups each round) B. 3 Rounds for time Row 5 Calories 10 Box Jumps 15 KB Swings INTERMEDIATE A. For time: 100 flutter kicks (2 count) 50 plate to overhead [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m Rest 2 min B. EMOM for 12 min: 7 Power Clean 5 Front Squat 3 Push Press INTERMEDIATE A. AMRAP 10min for quality: 12 Upright rows (narrow grip, think about the last pull of the [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard ROOKIE A. 4 Rounds not for time: 20 Weighted Walking Lunges 10 Strict Knees to Elbows 5 Ring Push Ups B. The Ghost : 6 rounds, 1 min per station: Row (calories) Burpee Double Under [...]