CF LEMAN VICH ROOKIE A. 5 Rounds for time: Row 1000m 40 KB Front Rack Walking Lunges INTERMEDIATE A. Overhead Squat 5-5-5-5-5 Rest 3 min B.[...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Snatch A. AMRAP 8 Min: 8 Snatch 16 Push[...]

CF LEMAN VICH ROOKIE A. 21-15-9 Thrusters Pull Ups INTERMEDIATE A1. KB Floor Press 10-10-10-10 Rest 30s A2. Supine Ring Row 10-10-10-10 Rest 1 min B.[...]

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[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 21 Burpee Box Jump overs 12 Clean and Jerk INTERMEDIATE A. 3 Rounds not for time: 40[...]

CF LEMAN VICH ROOKIE A. For time: 100 Speed Steps 30 Power Snatch 100 Speed Steps 30 Power Snatch (heavier) 100 Speed Steps INTERMEDIATE Push Press[...]

CF LEMAN VICH ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd’hui. INTERMEDIATE A. 3 rounds for time: Row 1000m Run 800m[...]

CF LEMAN VICH ROOKIE A. AMRAP 20min: 40 Double Unders 30 Sit Ups 20 Handstand Push Ups 10 Clusters INTERMEDIATE A. Deadlift 6-6-6-5-5-5 Rest as needed[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Row 500m Run 400m INTERMEDIATE A. Muscle Ups 6-6-6 Rest 3 min B. From 0:00-3:00, perform 3[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Deadlifts 12 Burpees 9 Dips INTERMEDIATE A. Squat Clean 6-6-5-5 Rest 2 min B. For time:[...]

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 VICH ROOKIE A. 3 Rounds for time: 15 Chest to Bar Pull Ups 12 Box Jumps 9 Overhead Squats INTERMEDIATE A. 3 Rounds not[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE “The Ghost” 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under[...]

CF LEMAN VICH ROOKIE A. For Time: 160 Kb Swings 80 Knees to Elbows 80 Kb Swings 40 Knees to elbows (in teams of two, share the load[...]

CF LEMAN VICH ROOKIE A. 21-15-9 Power clean Handstand Push Ups INTERMEDIATE A. 3 Rounds not for time: 30 Russian Twist 30 Hollow Rock 30 Banded[...]

CF LEMAN VICH ROOKIE A. For time: Run 400m 30 Pull Ups 40 Air Squats 30 Clean and Jerk 40 Air Squats 30 Pull Ups Run 400m [...]

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 VICH ROOKIE A. AMRAP 7 min: 7 Burpees 7 KB Swings INTERMEDIATE A. Overhead Squat 7-7-7-7-7 Rest 2 min B. FGB Style for 7[...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 20 Clean High Pull 20 Front Squats 20 Push Press INTERMEDIATE A. Push Press 8-7-6-7-6 Rest 2min[...]

CF LEMAN VICH ROOKIE A. For time: Row 2k: Rest 8 min Row 1k: Rest 4 min Row 500m INTERMEDIATE A. 3 Rounds not for time:[...]