CF LEMAN VICH ROOKIE A. AMRAP 10min: 20 Double Unders 10 Hang Power Snatch 20 Double Unders 10 DB Thrusters INTERMEDIATE A. Power Clean 7-7-7 Rest 2 min B. Hang Power Clean 5-5 Rest 2 min C. AMRAP 15min: 55 Double Unders 15 Push Ups 5 [...]

CF LEMAN VICH ROOKIE A. For time: Row 1000m Run 800m 60 KB Swings 40 Burpees 20 Pull Ups INTERMEDIATE A. EMOM for 5 min 5 Thrusters 30/20kg 5 Pull Ups B. EMOM for 5 min 4 Thrusters 40/25kg 4 Pull Ups C. EMOM for 5 [...]

CF LEMAN VICH ROOKIE A. Every 5 min for 25min (5 Rounds): Row 500m 20 Wall Ball INTERMEDIATE A1. Good mornings 10-10-10-10 Rest 30s A2. Chinese Plank (face up) 30s-30s-30s-30s Rest 30s (ok to weight the planks) B. 4 Rounds for time: Row 500m 5 Burpee [...]

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. CF LEMAN NYON No class for this location today / Pas de [...]

CF LEMAN VICH ROOKIE A. 10 Rounds for time: 3 Strict Pull Ups 6m Handstand Walk (wall runs) 9 Pistols INTERMEDIATE A. Hollow Hold Hell 3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. In 15 min: Run 200m 10 Wall Ball Run [...]

CF LEMAN VICH ROOKIE A. Back Squat 5RM B. Shoulder Press 5RM C. Deadlift 5RM INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Back Squat 3RM B. Shoulder Press 3RM C. Deadlift 3RM CF [...]

CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Power Snatch 10 Knees to Elbows 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 10 L Pull Ups 10 Pistols (each leg) 10 Hip Extensions B. AMRAP 10min 12 Power Clean 9 Hang Squat [...]

CF LEMAN VICH ROOKIE A. Every 3 min for 9 rounds (18min): 15 Overhead Squats 10 Burpees over the Bar 5 Chest to Bar Pull Ups INTERMEDIATE A1. Upright Row 8-8-8-8 Rest 30s A2. Front Leaning Rest on Rings 30s-30s-30s-30s Rest 30s A3. Bent Over Row [...]

CF LEMAN VICH ROOKIE A. AMRAP 25 min 200m Farmer Carry 10 Medball Cleans 20 Overhead Walking Lunges INTERMEDIATE A1. Complex 3-3-3-3-3 Rest as needed (Complex= Power snatch+BTN Press+OHD Squat+BTN Sotts Press) B. AMRAP 8 min: 8 Power Snatch 40/25kg 8 Pull Ups [...]