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[...]

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. 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.[...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5 Rest 2 min B. 3 Rounds for time 20 Toes to Bar 10 Deadlifts 20 KB Swings INTERMEDIATE A.[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Kelly” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20[...]

CF LEMAN VICH ROOKIE A. Every 3 mins for 30 mins: Row 250m 10 Burpees 10 Push Press INTERMEDIATE A. Deadlift 1RM A. 3 Rounds for[...]

CF LEMAN VICH ROOKIE A. 5x 2 min Amreps: 15 Double Unders Max Reps Pull Ups in remaining time. Rest 2min between (You should have about 30s to[...]

CF LEMAN VICH Today is Jeûne Fédéral, there are no classes in Vich or Nyon. The first official Jeûne Fédéral in Switzerland was on the 16th September 1832, although it[...]

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. 27-21-15-9 Thrusters Burpees INTERMEDIATE A. Tire Flip B. 3 Rounds for time: 200m Farmer Carry 48kg/32kg 100m Walking Lunge 100m Run[...]

CF LEMAN VICH ROOKIE A. Weighted Pull Ups 5-5-5 Rest as needed B. 3 Rounds for time: 40 Walking Lunges 40 KB Swings 80 Speed Steps [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Power Snatch A. AMRAP 7min: 10 Power Snatch 5[...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 20min: 3 Back Squat 3 Power Clean B. FGB Style for 1 Round: 3 min Sit Ups 3 min Double[...]

CF LEMAN VICH ROOKIE A. 2 rounds for time of: 30 Row Calories 30 Strict Push Ups 30 Row Calories 30 Push Press 30 Row Calories 30 Dips[...]

CF LEMAN VICH ROOKIE A. For time Weighted Run 400m - - - Then: 4 Rounds 5 Handstand Push Ups 4 Deadlifts 5 Goblet Squats 4 Pull ups[...]

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

CF LEMAN VICH ROOKIE A. 21min AMRAP Run 400m 21 Box Jumps 15 Burpees 9 Pull Ups INTERMEDIATE A. “Big Sexy” 5 rounds for time of:[...]