CF LEMAN VICH ROOKIE A. 4 Rounds for time: 15 Push Press Row 500m Rest 2 mi INTERMEDIATE A. 4 Rounds for time: Run 400m 20 Push Ups 30 Sit Ups 40 Squats CF LEMAN NYON A. 4 [...]

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

CF LEMAN VICH ROOKIE A. AMRAP 15min 20 Double Unders 10 KB Swings 10 Knees to Elbows INTERMEDIATE A. For time: 1000m Row 25 Burpees over the erg 100 Double Unders B. For time: 1000m Row 25 Burpees over the erg 100 Double Unders (work to [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Deadlift A. Two Rounds for time: 9-7-5 Deadlift Burpees INTERMEDIATE KB Swing A. Swinging Annie 50-40-30-20-10 Kettlebell Swings 16/12kg Sit Ups [...]

CF LEMAN VICH ROOKIE A. For time: 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 single-unders, each, relay INTERMEDIATE A. Turkish Get Up 2-2-2-2-2 Rest 2 min B. AMRAP 25 min Run 400m [...]

CF LEMAN VICH ROOKIE A. 6 Rounds for time: 10 Box Jumps 20s L-Sit 10 Push Ups INTERMEDIATE A. Bulgarian Split Squats 12-12-12-12 (Each leg) Rest as needed B. AMRAP 8min 5m Walking Lunges Amreps Complex (1 Hang Power Clean + 2 Shoulder to Overhead 50/35kg) [...]

CF LEMAN VICH ROOKIE A. Every 4 min on the minute for 4 Rounds: Run 400m 15 Squat Clean Thrusters INTERMEDIATE A. 5 Rounds not for time: 10 Sumo Deadlift High Pull 10 Tall Box Jumps B. AMRAP 7min: 10 Power Snatch 30/25kg 3 Bar Muscle [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time Row 30 Calories 10 Pull Ups Rest 1 min B. 2 Round for time Row 30 Calories 10 Pull Ups INTERMEDIATE A1. L-Pull Ups 8-8-8-8 Rest 1 min A2. Ring Dips 8-8-8-8 Rest 1min B. Team Series [...]

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

CF LEMAN VICH ROOKIE A. Weighted Pull Ups 5-5-5-5-5 Rest 2 min B. 15-12-9 Handstand Push Ups Dips Push Ups INTERMEDIATE A. Overhead Squat 1RM B. AMRAP 20min Run 400m Max Reps Handstand Push Ups CF LEMAN NYON No [...]