171120
CF LEMAN VICH ROOKIE A. 10 minute Cindy AMRAP 10 min 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A. Front Squat 4-4-3-3-2-2 Rest 2-3 min B. 4 Rounds for time 10 American Swings 32/24kg 20 Box Jumps 24/20” 40 Sit Ups ADVANCED [...]
171119
CF LEMAN VICH ROOKIE Any workout from the ‘Power Lifts’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Power Lifts’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
171118
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 45 Sit Ups 30 Double Unders 15 Power Cleans INTERMEDIATE A. AMRAP 40min: 15 Power Clean 60/40kg 60 Squats 400m Run ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
171117
CF LEMAN VICH ROOKIE A. Alternating EMOM for 7 Rounds (21 minutes): 3 Front Squats 7 Handstand Push Ups 3 Strict L Pull Ups INTERMEDIATE A. Row sub 1:30/500m for as long as possible B. Row sub 1:35/500m for as long as possible C. Row sub [...]
171116
CF LEMAN VICH ROOKIE A. AMRAP 30min: Run 400m Row 20/15 cal INTERMEDIATE A. 3 Rounds not for time: 50 Sit Ups 50s L-Sit B. 5 Rounds for max reps Deadlift 1.5x Bodyweight Dips ADVANCED No class for this level today / Pas de cours [...]
171115
CF LEMAN VICH ROOKIE A. AMRAP 8min: 12 Deadlifts 12 DB Push Press INTERMEDIATE A. Weighted Pull Ups 4-4-4-4 No Rest A2. Bent Over Barbell Rows 12-12-12-12 (at 30X0) Rest 2 min B. 21-15-9 Hang Squat Clean 50/30kg Chest to Bar Pull Ups ADVANCED [...]
171114
CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 Hang Squat Cleans INTERMEDIATE A. 3 Position Snatch 5-4-3-2-1 Rest 2 min B. For time: 200 Double Unders 100 DB Snatch 20/15kg 200 Double Unders ADVANCED Phase: Oly Week :1 Low NME [...]
171113
CF LEMAN VICH ROOKIE A. Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch box (reps) Push presses, 75 lb. (reps) Row (calories) Rest INTERMEDIATE Benchmark day, please log your results to [...]
171112
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. CF LEMAN NYON No class for this location today / Pas de cours pour [...]
171111
CF LEMAN VICH ROOKIE A. For time: 50 Cal Row 50 Power Cleans 50 Dips 50 Cal Air Bike 50 Front Squats 50 Push Press INTERMEDIATE A. 3 Rounds not for time: 5 L-Pull Ups 20s L-Sit 5 L-Sit Dips B. For time: 63 KB Swings [...]