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

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 100 Mountain Climbers 25 Double Unders 25 KB Swings INTERMEDIATE A. Deadlift 1RM B. 3 Rounds for[...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 10min: 15 Burpees 15 Thrusters INTERMEDIATE A. For time: 100 Chest to Bar Pull Ups 100 Handstand Push[...]

CF LEMAN VICH ROOKIE A. AMRAP 9min 9 Deadlifts 19 Jumping Chest to Bar Pull Ups 9 Knees to Elbows INTERMEDIATE A. Back Squat 1RM B.[...]

CF LEMAN VICH ROOKIE A. Front Squat 3RM B. Push Press 3RM INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Clean and[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 50 Weighted Walking Lunges 20 Dips 10 Snatch INTERMEDIATE A. 3 Rounds not for time: 8 Around[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Calorie Row 20 Push Press (increase the load on the push press each round. In teams of two,[...]

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

CF LEMAN VICH ROOKIE A. 4 Rounds for time: 21 Box Jumps 15 Push Ups 9 Deadlifts 6 Dips INTERMEDIATE A. Snatch 1RM B. AMRAP 9min:[...]

CF LEMAN VICH ROOKIE A. AMRAP 7min: 20 Double Unders 10 Knees to Elbows INTERMEDIATE A. Double KB Hang Clean and Jerk 6-6-4-4-2-2 Rest as needed[...]

CF LEMAN VICH ROOKIE A. For time: 42 Wall Ball 21 Snatch 30 Wall Ball 15 Snatch 18 Wall Ball 9 Snatch INTERMEDIATE A. 4 Rounds[...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 400m 12 KB Swings 6 Pull Ups INTERMEDIATE A. Power Clean 2-2-2-2-2-2-2 Rest 2-3min (to be[...]

CF LEMAN VICH ROOKIE A. For time: 15 Clean and Jerk 30 Burpees over the bar 15 Clean and Jerk INTERMEDIATE A. Overhead Squat 2-3-2-2-3-2 Rest[...]

CF LEMAN VICH ROOKIE A. 6 Rounds for time: 20 Cal Row 20 Sit Ups 20 Overhead Squats (teams of two, alternating tasks until 6 rounds are complete)[...]

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 Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Row 2 – Power Cleans 3 – Ring Dips[...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 10 Double Unders 20 Ring Rows 10 Double Unders 20 Push Ups 10 Double Unders 20 Jumping Chest to[...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-3-3-3 Rest as needed B. AMRAP 5 min 10 Deadlifts 10 Handstand Push Ups INTERMEDIATE A. Back Squat 3-3-3-3-3 Rest[...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 12 Hang Power Clean 6 Push Jerk INTERMEDIATE A. DB Push Press 5-5-5-5 Rest as needed B.[...]

CF LEMAN VICH ROOKIE A. Row 2k for time INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Row 2k for time [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 200m 10 Burpees to 6” above reach Run 200m 5 Burpees to 8” above reach INTERMEDIATE[...]