CF LEMAN VICH ROOKIE A. For time: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats INTERMEDIATE A. For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men [...]

CF LEMAN VICH ROOKIE A. AMRAP 6min: 30 Calorie Row 20 Burpee Box jump-overs B. AMRAP 6 min: 15 Dumbell Snatch 15 DB Overhead Walking Lunges C. AMRAP 6min: 100 Speed Steps 20 Tuck Ups INTERMEDIATE A. AMRAP 6min 30 / 25 cal. bike 20 burpee [...]

CF LEMAN VICH ROOKIE A. For time: 100 Thrusters 80 Burpee box step overs 60 Supine ring rows 4,000m Row (in teams of two, partition the reps as needed) INTERMEDIATE A. Alternating EMOM for 5 Rounds 10 Goblet Squats 10 Bent Over DB Rows 30s Hollow [...]

CF LEMAN VICH Today marks the start of our Look Good Naked programming! For the month of June our WODs are designed to get you looking good in time for the summer! ROOKIE A1. Deadlift 7-7-5-5 Rest 1 min A2. Toes to Bar (strict) 7-7-5-5 Rest 1 min [...]

CF LEMAN VICH ROOKIE A. Every 5 min for 6 Rounds: Row 250m 20 Double Unders 10 Dips INTERMEDIATE A. For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 2 Turkish get up (Right) 10 KB Clean and Press (right) 2 Turkish get up (left) 10 KB Clean and Press (left) B. 15-20-25 Toes to Bar KB Swings Box Jumps INTERMEDIATE A. 21-15-9 reps for [...]

Memorial Day In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted [...]

CF LEMAN VICH ROOKIE A. 30-20-10 Ski Erg Calories Airbike Calories INTERMEDIATE A. 9-15-21 reps for time of: Kettlebell Swing 24/16kg Front Squat 75/55 B. 3 Rounds for time of: 25 GHD Sit-ups 25m Handstand Walk Rest 5 minutes between A and B [...]

CF LEMAN VICH ROOKIE A. Front Squat 5-5-5 Rest 2 min B. Back Squat 8-8-8 Rest 2 min C. 21-15-9 Front Squat Handstand Push Up INTERMEDIATE A. Weighted Supine Grip Pull Ups 8-8-8-8 Rest 2 min B. AMRep repeats with buy in: 5 x 2 min: [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 10 Power Clean 20 Sit Ups 30 Flutter Kicks B. 2 Rounds for time: Run 800m 40 Power Cleans 40 Push Press INTERMEDIATE A. Weighted Dips 6-5-4-6-5-4 Rest 2 min B. In front of a clock [...]