171031
CF LEMAN VICH ROOKIE A. Row 500m for time (like as hard as you can, no… harder!) B. 2 Rounds: Row 500m (at 8s slower pace than A) Row 250m (at 4s faster pace than A) Rest 3-4min INTERMEDIATE A. Thruster 5-5-3-3-1-1-1 Rest 2 min B. [...]
171030
CF LEMAN VICH ROOKIE A. 4 Rounds for time: 12 Burpees over the bar 8 Push Jerks INTERMEDIATE A. Power Snatch 6-5-4-6-5-4 Rest 2 min B. 1 min Hang Power Snatch 40/25kg 1 min Burpees 1 min Toes to Bar 2 min Hang Power Snatch 40/25kg [...]
171029
CF LEMAN VICH ROOKIE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de [...]
171028
CF LEMAN VICH ROOKIE A. 28 Days Later For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m INTERMEDIATE A. 28 Days Later For time: [...]
171027
CF LEMAN VICH ROOKIE A. For time: 100 Row Calories 90 Wall Balls 80 Row Calories 70 Burpees 60 Row Calories 50 Toes-to-bars 40 Row Calories 30 Push Ups 20 Row Calories 10 Pull Ups (in teams of 2, only one person working at a time, share the [...]
171026
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Overhead Squats Run 400m INTERMEDIATE A. Power Clean 6-5-4-6-5-4 Rest 2 min B. 3 Rounds for time Run 400m 40 Sit Ups 7 Power Cleans 80/55kg CF LEMAN [...]
171025
CF LEMAN VICH ROOKIE A1. Push Press 6-6-6-6 Rest 1 min A2. Bent Over DB Row 12-12-12-12 Rest 1 min B. 30 Manmakers for time INTERMEDIATE A. “Metz you up” Buy in 300 speed steps (300 on the right foot) 5 rounds 12 shoulder to overhead [...]
171024
CF LEMAN VICH ROOKIE A. 5 Rounds for time: 15 Box Jumps 10 Pull Ups 5 Power Cleans INTERMEDIATE A. Nate AMRAP 20min 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 32/24kg CF LEMAN NYON A. [...]
171023
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Double Unders 25 Air Squats B. 3 Rounds for time: Row 25 Calories 25 Sit Ups INTERMEDIATE A. Deadlift 5-5-3-5-5 Rest 3 min B. Tabata Row Calories Rest 1 min Tabata Squats [...]
171022
CF LEMAN VICH ROOKIE A. A.L.I.N.E. AMRAP 25min 50 wAll ball 50 knees to eLbow 50 kb swIngs 50 haNd release push ups 50 dEadlifts INTERMEDIATE A. A.L.I.N.E. AMRAP 25min 50 wAll ball 20/14lb 50 knees to eLbow 50 kb swIngs 24/16kg 50 haNd release push [...]