180214
CF LEMAN VICH ROOKIE A. For time: 50 Walking Lunges 25 Pull Ups 50 Knees to Elbow 25 Double Unders 50 Box Jumps 25 Dips 50 Sit Ups 25 Wall Ball (In teams of two, I go you go format. Person 1 does 50 lunges, then person 2 [...]
180213
CF LEMAN VICH ROOKIE A. Clean and Jerk B. Row 2k for time INTERMEDIATE A. Front Squat 3-3-3-3-3 Rest 3 min B. 5 Rounds for time: 200m Run 25 Push Ups ADVANCED Phase: Open Prep Week :5 A. Push Press 3-3-3-3-3-3-3-3-3 Rest 1 min [...]
180212
CF LEMAN VICH ROOKIE A. CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar [...]
180211
CF LEMAN VICH ROOKIE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
180210
CF LEMAN VICH ROOKIE A. Push Press 5-5-5-5 B. For time: 30 Manmakers (no squat, just Push Press) INTERMEDIATE A. “Durante Core” 5 Rounds not for time: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold Rest 1 min B. AMRAP 12 min: 30 Double Unders 15 KB Swings [...]
180209
CF LEMAN VICH ROOKIE A. 21-15-9 Power Clean Front Rack Alternating Lunges Pull Ups INTERMEDIATE A. Muscle Ups 7-6-5-4-3-2-1 Rest as needed B. 6 Rounds for time: 5 Clean and Jerk 60/40kg 10 Toes to Bar ADVANCED No class for this level today / Pas [...]
180208
CF LEMAN VICH ROOKIE A. Back Squats 5-5-5-5 B. 3 Rounds for time: Run 400m 15 KB Swings INTERMEDIATE A1. Overhead Squat 5-5-5 No Rest A2. Snatch Balance 3-3-3 No rest A3. Hang Squat Snatch 1-1-1 Rest 3 min B. For time: 55 Wall Ball Shots [...]
180207
CF LEMAN VICH ROOKIE Toes to Bar A. AMRAP 10min: 10 Toes to Bar 10 Burpees INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Touch N Go Power Snatch A. AMRAP 10min Row 25 Calories 15 Sit Ups [...]
180206
CF LEMAN VICH ROOKIE A. AMRAP 8 min: 16 Wall Runs 8 Power Cleans INTERMEDIATE A. Weighted chest-to-bar pull-up: 5-1-5-1-5 Rest 3min B. Weighted dip 5-1-5-1-5 Rest 3min C. Run 1600m for time ADVANCED Phase: Open Prep Week :5 A. 5 Min EMOM 5 [...]
180205
CF LEMAN VICH ROOKIE A. Alternating EMOM for 7 Rounds (21min) 1. 20/15 Calorie Row 2. 20 Thrusters 20/15kg 3. 20 Double Unders INTERMEDIATE A. Cluster 4-4-4-4 Rest 3 min B. AMRAP 25min 25 Thrusters 20/15kg 25 Sumo deadlift High Pull 20/15kg 25 Burpees [...]