Ascension Day today CF LEMAN VICH ROOKIE A. Overhead Squat 7-5-3-7-5-3 Rest 2 min B. For time: 40 Pull Ups 200 Double Unders 40 Pull Ups (in teams of two, partition the reps as needed) INTERMEDIATE A. ‘The Rising’ 5 Rounds for time: 17 DB Snatch 20/15kg [...]

CF LEMAN VICH ROOKIE A. 25 Rounds for time: 4 Burpees 1 Manmaker INTERMEDIATE A. Power Clean 5-5-5-5-5 Rest 2 min B. For time: 30 Clean & Jerk 60/40kg 30 Chest 2 Bar Pull Ups CF LEMAN NYON [...]

Benchmark day, please log your results to beyond the whiteboard. CF LEMAN VICH ROOKIE A. Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs INTERMEDIATE A. Kelly 5 rounds for time of: Run, 400 m 30 Box [...]

CF LEMAN VICH ROOKIE A. FGB Style for 4 Rounds: 1 min Sit Ups 1 min Row Calories 1 min Mountain Climbers 1 min KB Swings 2 min Rest INTERMEDIATE A. Snatch Balance 5-5-5-5-5 Rest 2 min B. For time: 21-15-9 Overhead Squats 60/40kg Ring Dips [...]

ROOKIE A. Sumo deadlift 5-5-5-5-5 Rest 3 min B. Bench press 5-5-5-5-5 Rest 3 min INTERMEDIATE A. Sumo deadlift 5-5-5-5-5 Rest 3 min B. Bench press 5-5-5-5-5 Rest 3 min CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. [...]

ROOKIE A. Push Jerk 7-7-7-7 Rest 2 min B. For time: Run 400m 40 Thrusters 30 Pull Ups INTERMEDIATE A. Every Minute On The Minute, For As Long As Possible (15 Mins mandatory work time): ‘EMOM’: 7 Thrusters (35kg / 25kg) 7 Pull Ups 7 Burpees If you fall behind [...]

ROOKIE A. 3 Rounds not for time: 20 Sit Ups 20 Flutter Kicks (2 count) 20s L-Hang B. 2 Rounds For time: Row 500m Rest 2 min. C. 3 Rounds for time: Row 250m Rest 1 min. D. 4 Rounds for time: Row 100m Rest 30s. INTERMEDIATE A. Overhead Squat [...]

ROOKIE A. Handstand Push Ups 5-5-5-5 Rest as needed B. FGB Style for 3 Rounds, 1 min per station of: Pull Ups Push Ups Air Squats Rest 1 min between rounds INTERMEDIATE A1. Press 6-6-6-6 Rest 30s A2. Weighted Pull Ups 6-6-6-6 Rest 1 min B. For time: 50-40-30-20-10 Row [...]

ROOKIE A. Front Squat 10-8-6-4-2-1 Rest 2 min B. For time: 4 Rounds for time: 20 Double Unders Run 400m INTERMEDIATE A. Front Racked Reverse Alternating Lunges 12-12-12-12 Rest 2 min B. AMRAP 12 min: 21 Overhead Walking Lunges 20kg 21 Burpees CF LEMAN NYON A1. [...]

ROOKIE A. For time: 30 Wall Ball 30 Toes to Bar 30 Row Calories 30 Thrusters 30 Row Calories 30 Toes to Bar 30 Wall Ball INTERMEDIATE A. 5 Rounds for time: Run 800m 20 Push Ups 20 Pull Ups CF LEMAN NYON A. Power Snatch [...]