CF LEMAN VICH ROOKIE A. For time: Row 42,195m (In teams of 5, share the load as needed). INTERMEDIATE Rowathon A. For time: Row 42,195m (In[...]

CF LEMAN VICH ROOKIE A. AMRAP 8min 8 Power Snatch 16 Sit Ups 8 Shoulder to Overhead INTERMEDIATE A. 3 Rounds not for time: 6 Weighted[...]

CF LEMAN VICH ROOKIE A. AMRAP 20min 5 Goblet Squats 5 Pull Ups 10 Push Ups 15 Air Squats (Each Round increase the load of the goblet squats)[...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 200m Farmer Carry 100 Speed Steps (right leg count) 50 KB Swings 25 Toes to Bar INTERMEDIATE[...]

CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Dips 10 Squat Cleans 20 Box Jumps INTERMEDIATE A. Viking Hardcore (9min version) 3 Rounds of:[...]

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

CF LEMAN VICH ROOKIE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in[...]

CF LEMAN VICH ROOKIE A. For time: 100 Row Calories 90 Wall Balls 80 Row Calories 70 Burpees 60 Row Calories 50 Toes-to-bars 40 Row Calories 30 Push[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Overhead Squats Run 400m INTERMEDIATE A. Power Clean 6-5-4-6-5-4 Rest 2 min B. 3 Rounds for[...]

CF LEMAN VICH ROOKIE A1. Push Press 6-6-6-6 Rest 1 min A2. Bent Over DB Row 12-12-12-12 Rest 1 min B. 30 Manmakers for time INTERMEDIATE[...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 15 Box Jumps 10 Pull Ups 5 Power Cleans INTERMEDIATE A. Nate AMRAP 20min 2 Muscle Ups[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Double Unders 25 Air Squats B. 3 Rounds for time: Row 25 Calories 25 Sit Ups [...]

CF LEMAN VICH ROOKIE A. A.L.I.N.E. AMRAP 25min 50 wAll ball 50 knees to eLbow 50 kb swIngs 50 haNd release push ups 50 dEadlifts INTERMEDIATE[...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 100 Burpees for time B. 3 min AMReps max double Unders INTERMEDIATE A. 100 Burpees[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 100 Speed Steps 10 Front Squats 10 Handstand Push Ups INTERMEDIATE A. Weighted Pull Ups 7-6-5-7-6-5 Rest[...]

CF LEMAN VICH ROOKIE A. 21-15-9 Clean and Jerk Knees to Elbow INTERMEDIATE A. Thruster 6-6-6-6 Rest 2 min B. Grace 30 Clean & Jerk 60/40kg[...]

CF LEMAN VICH ROOKIE A. For time: Run 400m 15 Power Snatch Run 400m 12 Power Snatch Run 400m 9 Power Snatch INTERMEDIATE A. Nicolai’s Iron[...]

CF LEMAN VICH ROOKIE A. DB Press 8-8-8-8 Rest 2min B. 5 Rounds for time: 10 L-Pull Ups 20 KB Swings INTERMEDIATE A. Snatch High Pull[...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Med Ball Clean A. 2x Rounds of 2 min each (8min total): AMRAP[...]