CF LEMAN VICH ROOKIE A. 2x AMRAP 4 min repeats: 6 Power Snatch 6 Burpees over the bar (Rest 4 min between rounds and continue the AMRAP) INTERMEDIATE A1. One arm Ring Row 5-5-5-5-5-5-5-5 Rest 30s A2. One Arm Push Ups 5-5-5-5-5-5-5-5 Rest 30s B. 2 [...]

CF LEMAN VICH ROOKIE A. 1500m Row 40 Push Jerks 1000m Row 30 Push Jerks 500m Row 20 Push Jerks (In teams of two, share the load as needed) INTERMEDIATE A. 3 Rounds not for time: 30s L-Sit 10s L-Seated Flutter Kicks 12 DB Windmills B. [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. AMRAP 15 mins: 10 KBS 32kg 10 Box Jumps 24” 10 Ring Dips INTERMEDIATE A. AMRAP 15 mins: 10 Kettlebell Swings 32kg 10 Box Jumps 24” 10 Ring Dips [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 15 Power Cleans 15 Pull Ups INTERMEDIATE A. In 10 minutes: Run 1600m Max Reps Deadlift 100/70kg in remaining time In 8 Minutes Run 1200m Max Reps Cleans 60/40kg in remaining time ADVANCED [...]

CF LEMAN VICH ROOKIE A. Back Squat 12-10-8-6-4 Rest 2 min B. 40-30-20-10 Double Unders Sit Ups INTERMEDIATE A. Overhead Squat 12-12-12-12 Rest 1 min B. 3 rounds, each for time of: 100 single-unders 50 double-unders 25 triple-unders Rest 2-3 minutes between rounds. ADVANCED [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]

CF LEMAN VICH ROOKIE A. CrossFit Games Open 18.3 INTERMEDIATE A. CrossFit Games Open 18.3 ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. CF LEMAN NYON No class for [...]

CF LEMAN VICH ROOKIE Front Squat A. 5 Rounds for time: 5 Thrusters 7 Wall Ball 9 Air Squats INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Wall Ball A. AMRAP 2 min: 5 Pull Ups 10 Wall [...]

CF LEMAN VICH ROOKIE A. 12-9-6 Deadlifts Pull Ups B. 12-9-6 Deadlifts Pull Ups Rest 5 min between A and B INTERMEDIATE A. Overhead Squat 1-1-1-1-1-1-1 Rest 3 min B. AMRAP 5 min 100 Single Unders 25 KB Swings ADVANCED No class for this [...]

CF LEMAN VICH ROOKIE A. AMRAP 20 min 200m Run 21 Double Unders 7 Burpees 7 Knees to Elbows INTERMEDIATE A. 3 Rounds not for time: 15 V Ups 20 Grass Hoppers 15 Pass Throughs B. 4 Rounds for time: 10 Handstand Push Ups 20 Alternating [...]