180115
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Deadlifts 12 Burpees 9 Dips INTERMEDIATE A. Squat Clean 6-6-5-5 Rest 2 min B. For time: 10 Squat Cleans 70/45kg 40 Toes to Bar 8 Squat Cleans 70/45kg 30 Toes to Bar 6 Squat Cleans 70/45kg [...]
180114
CF LEMAN VICH ROOKIE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
180113
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Chest to Bar Pull Ups 12 Box Jumps 9 Overhead Squats INTERMEDIATE A. 3 Rounds not for time 20m Handstand Walk 10m DB Overhead Walking Lunges 10m Front Rack DB Walking Lunges B. 4 Rounds, each [...]
180112
CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE “The Ghost” 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min INTERMEDIATE “The Ghost” 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under [...]
180111
CF LEMAN VICH ROOKIE A. For Time: 160 Kb Swings 80 Knees to Elbows 80 Kb Swings 40 Knees to elbows (in teams of two, share the load as needed - take care of your hands on this one!) INTERMEDIATE A. Deadlift 10-7-4-10-7-4 Rest 2 min [...]
180110
CF LEMAN VICH ROOKIE A. 21-15-9 Power clean Handstand Push Ups INTERMEDIATE A. 3 Rounds not for time: 30 Russian Twist 30 Hollow Rock 30 Banded side bends (15 per side) B. For time: 40 Pistols Left Leg 40 Pistols Right Leg 40 DB Snatch 20/15kg [...]
180109
CF LEMAN VICH ROOKIE A. 4 Rounds for time: 25 Double Unders 10 Deadlifts INTERMEDIATE A. Split Jerk 7-6-6-6-7 Rest 2 min B. 21-15-9 Clean and Jerk 60/40kg Box Jumps 24/20” ADVANCED Phase: Open Prep Week :1 A. Ring Muscle Ups 5-5-5-5 Rest as [...]
181008
CF LEMAN VICH ROOKIE A. For time: Run 400m 30 Pull Ups 40 Air Squats 30 Clean and Jerk 40 Air Squats 30 Pull Ups Run 400m INTERMEDIATE A. Front Squat 7-7-6-6 Rest 2 min B. For time: 21-18-15-12-9-6-3 Dumbell burpee/hang squat clean/thruster 20/15kg Pull Ups [...]
180107
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. [...]
180106
CF LEMAN VICH ROOKIE A. AMRAP 7 min: 7 Burpees 7 KB Swings INTERMEDIATE A. Overhead Squat 7-7-7-7-7 Rest 2 min B. FGB Style for 7 Rounds: 1 min Muscle Snatch 30/20kg 1 min Overhead Squats 30/20kg 1 min Burpees over the bar ADVANCED [...]