CF LEMAN VICH ROOKIE A. For time: 50 Walking Lunges 25 Pull Ups 50 Knees to Elbow 25 Double Unders 50 Box Jumps 25 Dips 50 Sit Ups[...]

CF LEMAN VICH ROOKIE A. Clean and Jerk B. Row 2k for time INTERMEDIATE A. Front Squat 3-3-3-3-3 Rest 3 min B. 5 Rounds for time:[...]

CF LEMAN VICH ROOKIE A. CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups[...]

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 VICH ROOKIE A. Push Press 5-5-5-5 B. For time: 30 Manmakers (no squat, just Push Press) INTERMEDIATE A. “Durante Core”
5 Rounds not for time:
10[...]

CF LEMAN VICH ROOKIE A. 21-15-9 Power Clean Front Rack Alternating Lunges Pull Ups INTERMEDIATE A. Muscle Ups 7-6-5-4-3-2-1 Rest as needed B. 6 Rounds for[...]

CF LEMAN VICH ROOKIE A. AMRAP 8 min: 16 Wall Runs 8 Power Cleans INTERMEDIATE A. Weighted chest-to-bar pull-up: 5-1-5-1-5 Rest 3min B. Weighted dip 5-1-5-1-5[...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 7 Rounds (21min) 1. 20/15 Calorie Row 2. 20 Thrusters 20/15kg 3. 20 Double Unders INTERMEDIATE A. Cluster[...]

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[...]

CF LEMAN VICH ROOKIE A. AMRAP 20min: 5 Front Squats 10 Hang Power Clean 15 Box Jump Overs INTERMEDIATE A. “Kryptonite” FGB Style for 2 Rounds:[...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 10 Push Ups 50 Speed Steps 10 Shoulder Press 50 Speed Steps 10 Push Press 50 Speed Steps 10[...]

Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. CF[...]

CF LEMAN VICH ROOKIE A. 8 Rounds for time: Row 500m 20 Knees to Elbows 20 Dips (in teams of 2, alternating tasks) INTERMEDIATE A. AMRAP[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Wall Ball 20 KB Swings 15 Pull Ups INTERMEDIATE A. Weighted Pull Ups 5-5-5-5 Rest 2[...]

CF LEMAN VICH ROOKIE A. AMRAP 8min: 20 Double Unders 20 Sit Ups INTERMEDIATE A. Front Squat 5-3-1-1 Rest 3min B. Death by BW Front Squats[...]

CF LEMAN VICH ROOKIE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Fight Gone Bad Style for 5 Rounds: 1min Kettlebell Swings 1min Box Jumps,[...]

CF LEMAN VICH ROOKIE A. Tabata: Row Calories Rest 1 min Burpees Rest 1 min Sit Ups INTERMEDIATE A. Viking Hardcore 5 Rounds: 30s Plank 30s[...]

CF LEMAN VICH ROOKIE A. AMRAP 12min: 20 Double Unders 10 Toes to Bar 10 Front Squats INTERMEDIATE A. Sumo Stance Deadlift 5-5-5-5-5 Res 2 min[...]