CF LEMAN VICH ROOKIE A. AMRAP 12min: 20 Double Unders 10 Toes to Bar 10 Front Squats INTERMEDIATE A. Sumo Stance Deadlift 5-5-5-5-5 Res 2 min B. For time: 100 Double Unders 25 Toes to Bar 25 Deadlifts 100/70kg 200 Double Unders 25 Deadlifts 100/70kg 25 [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Row 1000m 40 KB Front Rack Walking Lunges INTERMEDIATE A. Overhead Squat 5-5-5-5-5 Rest 3 min B. 21-15-9 Bar Facing Burpees Overhead Squats 40/25kg ADVANCED Phase: Open Prep Week :3 A. Deadlift 5-5-5-5-5 Rest 3 [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Snatch A. AMRAP 8 Min: 8 Snatch 16 Push Ups INTERMEDIATE Butterfly Pull Ups A. Half Cindy AMRAP 10min 5 Pull Ups 10 Push Ups 15 Air [...]

CF LEMAN VICH ROOKIE A. 21-15-9 Thrusters Pull Ups INTERMEDIATE A1. KB Floor Press 10-10-10-10 Rest 30s A2. Supine Ring Row 10-10-10-10 Rest 1 min B. For time: Row 250 meters Rest 1 min Row 500 meters Rest 2 min Row 1,000 meters Rest 4 min [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Light Metcon’ 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. 3 Rounds for time: 21 Burpee Box Jump overs 12 Clean and Jerk INTERMEDIATE A. 3 Rounds not for time: 40 Russian Twists 40 Flutter Kicks 10 Hollow Hold to V-Up at 3131 B. AMRAP 10min: 10 Power Snatch 40/25kg 10 [...]

CF LEMAN VICH ROOKIE A. For time: 100 Speed Steps 30 Power Snatch 100 Speed Steps 30 Power Snatch (heavier) 100 Speed Steps INTERMEDIATE Push Press 6-6-6-6-6 Rest 2 min B. 10 Rounds for time: 5 Power Clean 70/45kg 10 KB Swings 24/16kg ADVANCED [...]

CF LEMAN VICH ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd’hui. INTERMEDIATE A. 3 rounds for time: Row 1000m Run 800m 100 Wall Ball 20/14lb (in teams of two, split the reps as needed but share the load equally) [...]

CF LEMAN VICH ROOKIE A. AMRAP 20min: 40 Double Unders 30 Sit Ups 20 Handstand Push Ups 10 Clusters INTERMEDIATE A. Deadlift 6-6-6-5-5-5 Rest as needed B. AMRAP 15min: 20 Box Jumps 24/20” 10 Handstand Push Ups ADVANCED Phase: Open Prep Week :2 A. [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Row 500m Run 400m INTERMEDIATE A. Muscle Ups 6-6-6 Rest 3 min B. From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats [...]