CF LEMAN VICH ROOKIE A. Power Snatch 12-12-12 Rest 3 minutes B. 21-15-9 Pull Ups Power Snatch Push Ups INTERMEDIATE A. Deadlift 1 RM (Work up[...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today /[...]

CF LEMAN VICH ROOKIE A. Hang Power Clean 12-12-6-6 Rest 2 min B. 3 Rounds for time: 50 Air Squats 20 Knees to Elbows 10 Hang Power Clean[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 KB Snatch (alternating) INTERMEDIATE A. 5 Rounds not for time: 10s Hollow Hold 5[...]

CF LEMAN VICH ROOKIE A. 21-15-9 Row Calories Deadlift B. 18-12-6 Row Calories Deadlift INTERMEDIATE A. Thruster 7-6-5-7-6-5 Rest 2 min B. AMRAP 20min 10 Pull[...]

CF LEMAN VICH ROOKIE A. Back Squat 10-10-7-7 Rest 2min B. 5 Rounds for time: 5 Back Squats (at load of last set in part A) 30s L-Sit[...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Press A. FGB Style for one round: 3 min[...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 30 Flutter Kicks 30s Side Plank (L) 30s Side Plank (R) 10 Tuck Sits 10 Sit Ups B.[...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today /[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE B. The Dirty Thirty For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups[...]

CF LEMAN VICH Its the French Revolution! 29min49s= 1789 seconds Front Squats= Represent the pressure on the neck from the Guillotine KB Snatch= Picking up the severed head (yuck!) Power[...]

CF LEMAN VICH ROOKIE A1. DB Push Press 8-8-8-8 Rest 30s A2. Bent Over DB Row 8-8-8-8 Rest 1 min (Both to be done @30X0) B. 4 Rounds[...]

CF LEMAN VICH ROOKIE A. Deadlift 7-7-7-7-7 Rest 2min B. Alternating EMOM for 5 Rounds 20 KB Swings 20 Sit Ups Rest INTERMEDIATE A. 3 Rounds[...]

CF LEMAN VICH ROOKIE A. For time: 100 Wall Ball 75 Burpees 50 Cal Row 25 Toes to Bar 50 Cal Row 75 Burpees 100 Wall Ball (In[...]

CF LEMAN VICH ROOKIE A. For time: 3 rounds of: 20 Double Unders 10 Clean & Jerk --- Rest 5 min --- 3 rounds of: 20 Double Unders[...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today /[...]

CF LEMAN VICH ROOKIE A. For time: 3 Rounds for time: 40 Overhead Squats Run 400m (In teams of two, partition the OHD Squats as needed, run together)[...]

CF LEMAN VICH Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. ROOKIE A. “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35[...]

CF LEMAN VICH ROOKIE A. 4 Rounds for time: 30 Burpees 30 KB Swings 30 Double Unders INTERMEDIATE A. Hang Power Snatch (from knee) 8-8-8-8 Rest[...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 20 Sit Ups 3 Hang Power Snatch 2 Power Snatch 1 Squat Snatch INTERMEDIATE A. Front Squat[...]

CF LEMAN VICH Happy 4th July to all our American friends! ROOKIE A. “Hotshots 19” Six rounds for time of: 30 Air Squats 19 Power clean 7 Strict[...]