CF LEMAN VICH ROOKIE A1. Hang Power Snatch 2-2-2-2-2 No Rest A2. Power Snatch 2-2-2-2-2 No Rest A3. Overhead Squat 1-1-1-1-1 Rest 2 min B. AMRAP 12 min:[...]

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. “Sweet 16” AMRAP 16min: 10 Thrusters 6 Deadlifts INTERMEDIATE A. Front Squat 5-5-4-4 Rest 3min B. “Strictly Speaking” FGB Style for[...]

CF LEMAN VICH ROOKIE A. FGB Style for 6 rounds (24 min): 30s Mountain Climbers 30s Rest 30s Burpee Tuck Jumps 30s Rest 30s Sit Us 30s Rest[...]

CF LEMAN VICH ROOKIE A. Back Squat 4-4-4-4-4 Rest 2 min B. 50-40-30-20-10 Row Calories Push Ups Plate Ground to Overhead (In teams of two, only one person[...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Double Unders A. 3 Rounds for time: 30 Double[...]

CF LEMAN VICH ROOKIE A. Death By Pull Ups B. Death By Pistols C. Death By Dips (Max 12 min on each) INTERMEDIATE A. 4 Rounds[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Rankel Complete as many rounds as possible in 20 mins of: 6 Deadlifts,[...]

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. AMRAP 20min: Row 150m 15 KB Swings Run 200m 15 Burpees INTERMEDIATE A. Tabata Sit ups (Average is 8 sit-ups per[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for Quality: 20s L-Sit 10 Double Unders 20s Hollow Hold B. AMRAP 15 min: Run 200m 15 Double Unders 10 Push[...]

CF LEMAN VICH ROOKIE A. For time: 50 Air Squats 10 Clean and Jerk 40 Air Squats 8 Clean and Jerk 30 Air Squats 6 Clean and Jerk[...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Row 375m 30 Sit Ups (In teams of two, both partners working at the same time, one on the[...]

CF LEMAN VICH Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB[...]

CF LEMAN VICH ROOKIE A. For time: 21 Squat Snatch 21 Pull Ups 18 Thrusters 18 Pull Ups 15 Squat Snatch 15 Pull Ups 12 Thrusters 12 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. 5 Rounds for time: Run 400m 15 Knees to elbow INTERMEDIATE A. Snatch (tng) 6-6-5-5 Rest 2 min B. AMRAP 25[...]

CF LEMAN VICH ROOKIE A. Back Squat 5-5-5-5-5 Rest as needed B. 5 Rounds for time: 3 Back Squats (heavy) Max L-Sit (min 20sec) 15 Split Jumps [...]

CF LEMAN VICH ROOKIE A. “Just wait, it gets worse” 3 min AMRAP: 4 Deadlifts 5 Burpees 4 min AMRAP: 5 Deadlifts 6 Burpees over the bar 5[...]

CF LEMAN VICH ROOKIE A. “Michael” 3 Rounds for time: Run 800m 50 Back Extensions 50 Sit Ups (Sub the back extensions with supermans) INTERMEDIATE A.[...]

CF LEMAN VICH ROOKIE A. 3x 3 min Repeats: Row 500m Max Reps Double Unders in Remaining time Rest 3 minutes between each round INTERMEDIATE A.[...]